Welcome to the list of the top 84 nuts and seeds highest in iron content. Where the amount of iron ranges from 19.20 mg to 0.29 mg per 100g. The top nuts and seed is Seeds, sesame butter, paste with the highest iron content, which in 100g contains 19.20 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Seeds, sesame butter, paste, which contains 19.20 mg of iron, the corresponding RDA iron percentage is 137 %, which is the highest item from the list of nuts and seeds high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sesame butter, paste has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Seeds, sesame butter, paste; 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 nuts and seeds.



Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Seeds, sesame butter, paste, which is the top of the nuts and seeds list for iron content in your diet, the amount of Energy is 586.00 kcal (29% RDA), the amount of Protein is 18.08 g (32% RDA), the amount of Total Fat is 50.87 g (78% RDA) and the amount of Carbohydrate is 24.05 g (19% 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 Seeds, sesame butter, paste from the list of nuts and seeds.

iron and nutrition facts in nuts and seeds per 100g



Top Twenty List - Highest iron Content per 100g

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

1. Seeds, sesame butter, paste 19.20mg (137%RDA)
2. Seeds, sesame flour, high-fat 15.17mg (108%RDA)
3. Seeds, sesame seeds, whole, roasted and toasted 14.76mg (105%RDA)
4. Seeds, sesame meal, partially defatted 14.55mg (104%RDA)
5. Seeds, sesame flour, partially defatted 14.30mg (102%RDA)
6. Seeds, sesame flour, low-fat 14.22mg (102%RDA)
7. Seeds, cottonseed meal, partially defatted (glandless) 13.35mg (95%RDA)
8. Seeds, cottonseed flour, partially defatted (glandless) 12.66mg (90%RDA)
9. Seeds, cottonseed flour, low fat (glandless) 12.58mg (90%RDA)
10. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 8.95mg (64%RDA)
11. Seeds, pumpkin and squash seed kernels, roasted, without salt 8.07mg (58%RDA)
12. Seeds, pumpkin and squash seed kernels, roasted, with salt added 8.07mg (58%RDA)
13. Seeds, hemp seed, hulled 7.95mg (57%RDA)
14. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 7.78mg (56%RDA)
15. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 7.78mg (56%RDA)
16. Seeds, sunflower seed kernels, toasted, without salt 6.81mg (49%RDA)
17. Seeds, sunflower seed kernels, toasted, with salt added 6.81mg (49%RDA)
18. Nuts, cashew nuts, raw 6.68mg (48%RDA)
19. Seeds, sunflower seed flour, partially defatted 6.62mg (47%RDA)
20. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 6.35mg (45%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 Seeds, cottonseed flour, partially defatted (glandless) which contains 11.9 mg in 1.000 cup (or 94.00 g). The percentage of the recommended daily value for this serving is 85 %. For this serving the Energy content is 337.46 kcal (17% RDA), the Protein content is 38.5 g (69% RDA), the Total Fat content is 5.83 g (9% RDA) and the Carbohydrate content is 38.11 g (29% RDA).

Milligrams of iron in nuts and seeds (per 100g)

The list below gives the total iron content in the top 84 items from the general description 'nuts and seeds' each of which show the iron amount as well as Energy, Protein, Total 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.

nuts and seeds 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 total food items which are raw is 16 items. The highest amount of iron from the 16 raw items is in Nuts, cashew nuts, raw where the content is 6.68 mg per 100g. The number of food items described as lowfat or non-fat are 2 items.

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 rich foods.


List of Nuts and seeds High in iron Content per 100g

1. Seeds, sesame butter, paste - Iron
19.20 mg of Iron per 100g (137% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.20 mg(137%) 586.00(29%)24.05(19%)50.87(78%)18.08(32%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
3.07 mg(22%)93.76 kcal(5%)3.85 g(3%)8.14 g(13%)2.89 g(5%)
2. Seeds, sesame flour, high-fat - Iron
15.17 mg of Iron per 100g (108% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
15.17 mg(108%) 526.00(26%)26.62(20%)37.10(57%)30.78(55%)
Typical Serving Amount : 1.000 oz (or 28.35g):
4.3 mg(31%)149.12 kcal(7%)7.55 g(6%)10.52 g(16%)8.73 g(16%)
3. Seeds, sesame seeds, whole, roasted and toasted - Iron
14.76 mg of Iron per 100g (105% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.76 mg(105%) 565.00(28%)25.74(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 oz (or 28.35g):
4.18 mg(30%)160.18 kcal(8%)7.3 g(6%)13.61 g(21%)4.81 g(9%)
4. Seeds, sesame meal, partially defatted - Iron
14.55 mg of Iron per 100g (104% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.55 mg(104%) 567.00(28%)26.04(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 oz (or 28.35g):
4.12 mg(29%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
5. Seeds, sesame flour, partially defatted - Iron
14.30 mg of Iron per 100g (102% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.30 mg(102%) 382.00(19%)35.14(27%)11.89(18%)40.32(72%)
Typical Serving Amount : 1.000 oz (or 28.35g):
4.05 mg(29%)108.3 kcal(5%)9.96 g(8%)3.37 g(5%)11.43 g(20%)
6. Seeds, sesame flour, low-fat - Iron
14.22 mg of Iron per 100g (102% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.22 mg(102%) 333.00(17%)35.51(27%)1.75(3%)50.14(90%)
Typical Serving Amount : 1.000 oz (or 28.35g):
4.03 mg(29%)94.41 kcal(5%)10.07 g(8%)0.5 g(1%)14.21 g(25%)
7. Seeds, cottonseed meal, partially defatted (glandless) - Iron
13.35 mg of Iron per 100g (95% RDA)
Nutritional Value = 17.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
13.35 mg(95%) 367.00(18%)38.43(30%)4.77(7%)49.10(88%)
Typical Serving Amount : 1.000 oz (or 28.35g):
3.78 mg(27%)104.04 kcal(5%)10.89 g(8%)1.35 g(2%)13.92 g(25%)
8. Seeds, cottonseed flour, partially defatted (glandless) - Iron
12.66 mg of Iron per 100g (90% RDA)
Nutritional Value = 18.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.66 mg(90%) 359.00(18%)40.54(31%)6.20(10%)40.96(73%)
Typical Serving Amount : 1.000 cup (or 94.00g):
11.9 mg(85%)337.46 kcal(17%)38.11 g(29%)5.83 g(9%)38.5 g(69%)
Other Serving Size : 1.000 tbsp (or 5.00g):
0.63 mg(5%)17.95 kcal(1%)2.03 g(2%)0.31 g(0%)2.05 g(4%)
9. Seeds, cottonseed flour, low fat (glandless) - Iron
12.58 mg of Iron per 100g (90% RDA)
Nutritional Value = 18.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.58 mg(90%) 332.00(17%)36.10(28%)1.41(2%)49.83(89%)
Typical Serving Amount : 1.000 oz (or 28.35g):
3.57 mg(26%)94.12 kcal(5%)10.23 g(8%)0.4 g(1%)14.13 g(25%)
10. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Iron
8.95 mg of Iron per 100g (64% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.95 mg(64%) 595.00(30%)21.19(16%)53.76(83%)17.00(30%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
1.34 mg(10%)89.25 kcal(4%)3.18 g(2%)8.06 g(12%)2.55 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
2.54 mg(18%)168.68 kcal(8%)6.01 g(5%)15.24 g(23%)4.82 g(9%)
11. Seeds, pumpkin and squash seed kernels, roasted, without salt - Iron
8.07 mg of Iron per 100g (58% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.07 mg(58%) 574.00(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1.000 cup (or 118.00g):
9.52 mg(68%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1.000 oz (or 28.35g):
2.29 mg(16%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
12. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Iron
8.07 mg of Iron per 100g (58% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.07 mg(58%) 574.00(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1.000 cup (or 118.00g):
9.52 mg(68%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1.000 oz (or 28.35g):
2.29 mg(16%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
13. Seeds, hemp seed, hulled - Iron
7.95 mg of Iron per 100g (57% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.95 mg(57%) 553.00(28%)8.67(7%)48.75(75%)31.56(56%)
Typical Serving Amount : 3.000 tbsp (or 30.00g):
2.39 mg(17%)165.9 kcal(8%)2.6 g(2%)14.63 g(23%)9.47 g(17%)
14. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Iron
7.78 mg of Iron per 100g (56% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.78 mg(56%) 567.00(28%)26.04(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 cup (or 128.00g):
9.96 mg(71%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1.000 oz (or 28.35g):
2.21 mg(16%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
15. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Iron
7.78 mg of Iron per 100g (56% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.78 mg(56%) 567.00(28%)26.04(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 cup (or 128.00g):
9.96 mg(71%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1.000 oz (or 28.35g):
2.21 mg(16%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
16. Seeds, sunflower seed kernels, toasted, without salt - Iron
6.81 mg of Iron per 100g (49% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.81 mg(49%) 619.00(31%)20.59(16%)56.80(87%)17.21(31%)
Typical Serving Amount : 1.000 cup (or 134.00g):
9.13 mg(65%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1.000 oz (or 28.35g):
1.93 mg(14%)175.49 kcal(9%)5.84 g(4%)16.1 g(25%)4.88 g(9%)
17. Seeds, sunflower seed kernels, toasted, with salt added - Iron
6.81 mg of Iron per 100g (49% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.81 mg(49%) 619.00(31%)20.59(16%)56.80(87%)17.21(31%)
Typical Serving Amount : 1.000 cup (or 134.00g):
9.13 mg(65%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1.000 oz (or 28.35g):
1.93 mg(14%)175.49 kcal(9%)5.84 g(4%)16.1 g(25%)4.88 g(9%)
18. Nuts, cashew nuts, raw - Iron
6.68 mg of Iron per 100g (48% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.68 mg(48%) 553.00(28%)30.19(23%)43.85(67%)18.22(33%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.89 mg(14%)156.78 kcal(8%)8.56 g(7%)12.43 g(19%)5.17 g(9%)
19. Seeds, sunflower seed flour, partially defatted - Iron
6.62 mg of Iron per 100g (47% RDA)
Nutritional Value = 17.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.62 mg(47%) 326.00(16%)35.83(28%)1.61(2%)48.06(86%)
Typical Serving Amount : 1.000 cup (or 64.00g):
4.24 mg(30%)208.64 kcal(10%)22.93 g(18%)1.03 g(2%)30.76 g(55%)
Other Serving Size : 1.000 tbsp (or 4.00g):
0.26 mg(2%)13.04 kcal(1%)1.43 g(1%)0.06 g(0%)1.92 g(3%)
20. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Iron
6.35 mg of Iron per 100g (45% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.35 mg(45%) 607.00(30%)17.89(14%)56.44(87%)17.95(32%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
0.89 mg(6%)84.98 kcal(4%)2.5 g(2%)7.9 g(12%)2.51 g(4%)
Other Serving Size : 1.000 oz (or 28.35g):
1.8 mg(13%)172.08 kcal(9%)5.07 g(4%)16 g(25%)5.09 g(9%)
21. Nuts, cashew nuts, oil roasted, with salt added - Iron
6.05 mg of Iron per 100g (43% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.05 mg(43%) 581.00(29%)30.16(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1.000 cup, whole (or 129.00g):
7.8 mg(56%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 cup, halves and pieces (or 129.00g):
7.8 mg(56%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 oz (18 kernels) (or 28.35g):
1.72 mg(12%)164.71 kcal(8%)8.55 g(7%)13.54 g(21%)4.77 g(9%)
22. Nuts, cashew nuts, oil roasted, without salt added - Iron
6.05 mg of Iron per 100g (43% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.05 mg(43%) 580.00(29%)29.87(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1.000 cup, whole (or 129.00g):
7.8 mg(56%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 cup, halves and pieces (or 129.00g):
7.8 mg(56%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 oz (18 kernels) (or 28.35g):
1.72 mg(12%)164.43 kcal(8%)8.47 g(7%)13.54 g(21%)4.77 g(9%)
23. Seeds, flaxseed - Iron
5.73 mg of Iron per 100g (41% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.73 mg(41%) 534.00(27%)28.88(22%)42.16(65%)18.29(33%)
Typical Serving Amount : 1.000 tbsp, whole (or 10.30g):
0.59 mg(4%)55 kcal(3%)2.97 g(2%)4.34 g(7%)1.88 g(3%)
Other Serving Size : 1.000 cup, whole (or 168.00g):
9.63 mg(69%)897.12 kcal(45%)48.52 g(37%)70.83 g(109%)30.73 g(55%)
Other Serving Size : 1.000 tbsp, ground (or 7.00g):
0.4 mg(3%)37.38 kcal(2%)2.02 g(2%)2.95 g(5%)1.28 g(2%)
Other Serving Size : 1.000 tsp, whole (or 3.40g):
0.19 mg(1%)18.16 kcal(1%)0.98 g(1%)1.43 g(2%)0.62 g(1%)
Other Serving Size : 1.000 tsp, ground (or 2.50g):
0.14 mg(1%)13.35 kcal(1%)0.72 g(1%)1.05 g(2%)0.46 g(1%)
24. Seeds, cottonseed kernels, roasted (glandless) - Iron
5.40 mg of Iron per 100g (39% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.40 mg(39%) 506.00(25%)21.90(17%)36.29(56%)32.59(58%)
Typical Serving Amount : 1.000 cup (or 149.00g):
8.05 mg(58%)753.94 kcal(38%)32.63 g(25%)54.07 g(83%)48.56 g(87%)
Other Serving Size : 1.000 tbsp (or 10.00g):
0.54 mg(4%)50.6 kcal(3%)2.19 g(2%)3.63 g(6%)3.26 g(6%)
25. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Iron
5.18 mg of Iron per 100g (37% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.18 mg(37%) 607.00(30%)25.00(19%)50.00(77%)17.86(32%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.47 mg(11%)172.08 kcal(9%)7.09 g(5%)14.18 g(22%)5.06 g(9%)
26. Nuts, cashew butter, plain, without salt added - Iron
5.03 mg of Iron per 100g (36% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.03 mg(36%) 587.00(29%)27.57(21%)49.41(76%)17.56(31%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.8 mg(6%)93.92 kcal(5%)4.41 g(3%)7.91 g(12%)2.81 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
1.43 mg(10%)166.41 kcal(8%)7.82 g(6%)14.01 g(22%)4.98 g(9%)
27. Nuts, cashew butter, plain, with salt added - Iron
4.91 mg of Iron per 100g (35% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.91 mg(35%) 609.00(30%)30.30(23%)53.03(82%)12.12(22%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.79 mg(6%)97.44 kcal(5%)4.85 g(4%)8.48 g(13%)1.94 g(3%)
Other Serving Size : 1.000 oz (or 28.35g):
1.39 mg(10%)172.65 kcal(9%)8.59 g(7%)15.03 g(23%)3.44 g(6%)
28. Seeds, safflower seed meal, partially defatted - Iron
4.86 mg of Iron per 100g (35% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.86 mg(35%) 342.00(17%)48.73(37%)2.39(4%)35.62(64%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.38 mg(10%)96.96 kcal(5%)13.81 g(11%)0.68 g(1%)10.1 g(18%)
29. Nuts, hazelnuts or filberts - Iron
4.70 mg of Iron per 100g (34% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.70 mg(34%) 628.00(31%)16.70(13%)60.75(93%)14.95(27%)
Typical Serving Amount : 1.000 cup, chopped (or 115.00g):
5.41 mg(39%)722.2 kcal(36%)19.21 g(15%)69.86 g(107%)17.19 g(31%)
Other Serving Size : 1.000 cup, ground (or 75.00g):
3.53 mg(25%)471 kcal(24%)12.53 g(10%)45.56 g(70%)11.21 g(20%)
Other Serving Size : 1.000 cup, whole (or 135.00g):
6.35 mg(45%)847.8 kcal(42%)22.55 g(17%)82.01 g(126%)20.18 g(36%)
Other Serving Size : 1.000 oz (21 whole kernels) (or 28.35g):
1.33 mg(10%)178.04 kcal(9%)4.73 g(4%)17.22 g(26%)4.24 g(8%)
Other Serving Size : 10.000 nuts (or 14.00g):
0.66 mg(5%)87.92 kcal(4%)2.34 g(2%)8.51 g(13%)2.09 g(4%)
30. Seeds, sesame butter, tahini, type of kernels unspecified - Iron
4.42 mg of Iron per 100g (32% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.42 mg(32%) 592.00(30%)21.50(17%)53.01(82%)17.40(31%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
0.66 mg(5%)88.8 kcal(4%)3.23 g(2%)7.95 g(12%)2.61 g(5%)
31. Seeds, sunflower seed kernels, oil roasted, without salt - Iron
4.28 mg of Iron per 100g (31% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.28 mg(31%) 592.00(30%)22.89(18%)51.30(79%)20.06(36%)
Typical Serving Amount : 1.000 cup (or 135.00g):
5.78 mg(41%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1.000 oz (or 28.35g):
1.21 mg(9%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
32. Seeds, sunflower seed kernels, oil roasted, with salt added - Iron
4.28 mg of Iron per 100g (31% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.28 mg(31%) 592.00(30%)22.89(18%)51.30(79%)20.06(36%)
Typical Serving Amount : 1.000 cup (or 135.00g):
5.78 mg(41%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1.000 oz (or 28.35g):
1.21 mg(9%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
33. Seeds, sunflower seed butter, without salt - Iron
4.12 mg of Iron per 100g (29% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.12 mg(29%) 617.00(31%)23.32(18%)55.20(85%)17.28(31%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.66 mg(5%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
1.17 mg(8%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
34. Seeds, sunflower seed butter, with salt added - Iron
4.12 mg of Iron per 100g (29% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.12 mg(29%) 617.00(31%)23.32(18%)55.20(85%)17.28(31%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.66 mg(5%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
1.17 mg(8%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
35. Nuts, pistachio nuts, raw - Iron
3.92 mg of Iron per 100g (28% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.92 mg(28%) 560.00(28%)27.17(21%)45.32(70%)20.16(36%)
Typical Serving Amount : 1.000 cup (or 123.00g):
4.82 mg(34%)688.8 kcal(34%)33.42 g(26%)55.74 g(86%)24.8 g(44%)
Other Serving Size : 1.000 oz (49 kernels) (or 28.35g):
1.11 mg(8%)158.76 kcal(8%)7.7 g(6%)12.85 g(20%)5.72 g(10%)
Other Serving Size : 1.000 kernel (or 0.70g):
0.03 mg(0%)3.92 kcal(0%)0.19 g(0%)0.32 g(0%)0.14 g(0%)
36. Nuts, almonds, oil roasted, with salt added, smoke flavor - Iron
3.86 mg of Iron per 100g (28% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.86 mg(28%) 607.00(30%)17.86(14%)55.89(86%)21.43(38%)
Typical Serving Amount : 1.000 oz (28 almonds) (or 28.00g):
1.08 mg(8%)169.96 kcal(8%)5 g(4%)15.65 g(24%)6 g(11%)
37. Nuts, almonds - Iron
3.71 mg of Iron per 100g (27% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.71 mg(27%) 579.00(29%)21.55(17%)49.93(77%)21.15(38%)
Typical Serving Amount : 1.000 cup, whole (or 143.00g):
5.31 mg(38%)827.97 kcal(41%)30.82 g(24%)71.4 g(110%)30.24 g(54%)
Other Serving Size : 1.000 cup, sliced (or 92.00g):
3.41 mg(24%)532.68 kcal(27%)19.83 g(15%)45.94 g(71%)19.46 g(35%)
Other Serving Size : 1.000 cup, slivered (or 108.00g):
4.01 mg(29%)625.32 kcal(31%)23.27 g(18%)53.92 g(83%)22.84 g(41%)
Other Serving Size : 1.000 cup, ground (or 95.00g):
3.52 mg(25%)550.05 kcal(28%)20.47 g(16%)47.43 g(73%)20.09 g(36%)
Other Serving Size : 1.000 oz (23 whole kernels) (or 28.35g):
1.05 mg(8%)164.15 kcal(8%)6.11 g(5%)14.16 g(22%)6 g(11%)
Other Serving Size : 1.000 almond (or 1.20g):
0.04 mg(0%)6.95 kcal(0%)0.26 g(0%)0.6 g(1%)0.25 g(0%)
38. Nuts, macadamia nuts, raw - Iron
3.69 mg of Iron per 100g (26% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.69 mg(26%) 718.00(36%)13.82(11%)75.77(117%)7.91(14%)
Typical Serving Amount : 1.000 cup, whole or halves (or 134.00g):
4.94 mg(35%)962.12 kcal(48%)18.52 g(14%)101.53 g(156%)10.6 g(19%)
Other Serving Size : 1.000 oz (10-12 kernels) (or 28.35g):
1.05 mg(8%)203.55 kcal(10%)3.92 g(3%)21.48 g(33%)2.24 g(4%)
39. Nuts, almonds, oil roasted, lightly salted - Iron
3.68 mg of Iron per 100g (26% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.68 mg(26%) 607.00(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 157.00g):
5.78 mg(41%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1.000 oz (22 whole kernels) (or 28.35g):
1.04 mg(7%)172.08 kcal(9%)5.01 g(4%)15.64 g(24%)6.02 g(11%)
40. Nuts, almonds, oil roasted, with salt added - Iron
3.68 mg of Iron per 100g (26% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.68 mg(26%) 607.00(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 157.00g):
5.78 mg(41%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1.000 oz (22 whole kernels) (or 28.35g):
1.04 mg(7%)172.08 kcal(9%)5.01 g(4%)15.64 g(24%)6.02 g(11%)
41. Nuts, almonds, oil roasted, without salt added - Iron
3.68 mg of Iron per 100g (26% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.68 mg(26%) 607.00(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 157.00g):
5.78 mg(41%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1.000 oz (22 whole kernels) (or 28.35g):
1.04 mg(7%)172.08 kcal(9%)5.01 g(4%)15.64 g(24%)6.02 g(11%)
42. Seeds, breadfruit seeds, raw - Iron
3.67 mg of Iron per 100g (26% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.67 mg(26%) 191.00(10%)29.24(22%)5.59(9%)7.40(13%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.04 mg(7%)54.15 kcal(3%)8.29 g(6%)1.58 g(2%)2.1 g(4%)
43. Nuts, almond butter, plain, with salt added - Iron
3.49 mg of Iron per 100g (25% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.49 mg(25%) 614.00(31%)18.82(14%)55.50(85%)20.96(37%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.56 mg(4%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
Other Serving Size : 1.000 cup (or 250.00g):
8.73 mg(62%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
44. Nuts, almond butter, plain, without salt added - Iron
3.49 mg of Iron per 100g (25% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.49 mg(25%) 614.00(31%)18.82(14%)55.50(85%)20.96(37%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.56 mg(4%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
Other Serving Size : 1.000 cup (or 250.00g):
8.73 mg(62%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
45. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Iron
3.31 mg of Iron per 100g (24% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.31 mg(24%) 446.00(22%)53.75(41%)19.40(30%)18.55(33%)
Typical Serving Amount : 1.000 cup (or 64.00g):
2.12 mg(15%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1.000 oz (85 seeds) (or 28.35g):
0.94 mg(7%)126.44 kcal(6%)15.24 g(12%)5.5 g(8%)5.26 g(9%)
46. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Iron
3.31 mg of Iron per 100g (24% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.31 mg(24%) 446.00(22%)53.75(41%)19.40(30%)18.55(33%)
Typical Serving Amount : 1.000 cup (or 64.00g):
2.12 mg(15%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1.000 oz (85 seeds) (or 28.35g):
0.94 mg(7%)126.44 kcal(6%)15.24 g(12%)5.5 g(8%)5.26 g(9%)
47. Nuts, hazelnuts or filberts, blanched - Iron
3.30 mg of Iron per 100g (24% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.30 mg(24%) 629.00(31%)17.00(13%)61.15(94%)13.70(24%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.94 mg(7%)178.32 kcal(9%)4.82 g(4%)17.34 g(27%)3.88 g(7%)
48. Nuts, almonds, blanched - Iron
3.28 mg of Iron per 100g (23% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.28 mg(23%) 590.00(30%)18.67(14%)52.52(81%)21.40(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 145.00g):
4.76 mg(34%)855.5 kcal(43%)27.07 g(21%)76.15 g(117%)31.03 g(55%)
Other Serving Size : 1.000 tbsp (or 9.10g):
0.3 mg(2%)53.69 kcal(3%)1.7 g(1%)4.78 g(7%)1.95 g(3%)
Other Serving Size : 1.000 oz (or 28.35g):
0.93 mg(7%)167.27 kcal(8%)5.29 g(4%)14.89 g(23%)6.07 g(11%)
49. Nuts, walnuts, english - Iron
2.91 mg of Iron per 100g (21% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.91 mg(21%) 654.00(33%)13.71(11%)65.21(100%)15.23(27%)
Typical Serving Amount : 1.000 cup, chopped (or 117.00g):
3.4 mg(24%)765.18 kcal(38%)16.04 g(12%)76.3 g(117%)17.82 g(32%)
Other Serving Size : 1.000 cup, ground (or 80.00g):
2.33 mg(17%)523.2 kcal(26%)10.97 g(8%)52.17 g(80%)12.18 g(22%)
Other Serving Size : 1.000 cup, in shell, edible yield (7 nuts) (or 28.00g):
0.81 mg(6%)183.12 kcal(9%)3.84 g(3%)18.26 g(28%)4.26 g(8%)
Other Serving Size : 1.000 cup shelled (50 halves) (or 100.00g):
2.91 mg(21%)654 kcal(33%)13.71 g(11%)65.21 g(100%)15.23 g(27%)
Other Serving Size : 1.000 cup pieces or chips (or 120.00g):
3.49 mg(25%)784.8 kcal(39%)16.45 g(13%)78.25 g(120%)18.28 g(33%)
Other Serving Size : 1.000 oz (14 halves) (or 28.35g):
0.82 mg(6%)185.41 kcal(9%)3.89 g(3%)18.49 g(28%)4.32 g(8%)
50. Nuts, almonds, honey roasted, unblanched - Iron
2.83 mg of Iron per 100g (20% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.83 mg(20%) 594.00(30%)27.90(21%)49.90(77%)18.17(32%)
Typical Serving Amount : 1.000 cup whole kernels (or 144.00g):
4.08 mg(29%)855.36 kcal(43%)40.18 g(31%)71.86 g(111%)26.16 g(47%)
Other Serving Size : 1.000 oz (or 28.35g):
0.8 mg(6%)168.4 kcal(8%)7.91 g(6%)14.15 g(22%)5.15 g(9%)
51. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Iron
2.61 mg of Iron per 100g (19% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.61 mg(19%) 607.00(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1.000 cup (or 134.00g):
3.5 mg(25%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1.000 oz (or 28.35g):
0.74 mg(5%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
Other Serving Size : 10.000 nuts, assorted (or 14.00g):
0.37 mg(3%)84.98 kcal(4%)2.95 g(2%)7.55 g(12%)2.81 g(5%)
52. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Iron
2.61 mg of Iron per 100g (19% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.61 mg(19%) 607.00(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1.000 cup (or 134.00g):
3.5 mg(25%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1.000 oz (or 28.35g):
0.74 mg(5%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
53. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Iron
2.61 mg of Iron per 100g (19% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.61 mg(19%) 607.00(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.74 mg(5%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
54. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Iron
2.60 mg of Iron per 100g (19% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.60 mg(19%) 647.00(32%)20.79(16%)62.30(96%)13.11(23%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.74 mg(5%)183.42 kcal(9%)5.89 g(5%)17.66 g(27%)3.72 g(7%)
55. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 615.00(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1.000 cup (or 144.00g):
3.7 mg(26%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1.000 oz (or 28.35g):
0.73 mg(5%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
56. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 615.00(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1.000 cup (or 144.00g):
3.7 mg(26%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1.000 oz (or 28.35g):
0.73 mg(5%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
57. Nuts, pecans - Iron
2.53 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.53 mg(18%) 691.00(35%)13.86(11%)71.97(111%)9.17(16%)
Typical Serving Amount : 1.000 cup, chopped (or 109.00g):
2.76 mg(20%)753.19 kcal(38%)15.11 g(12%)78.45 g(121%)10 g(18%)
Other Serving Size : 1.000 cup, halves (or 99.00g):
2.5 mg(18%)684.09 kcal(34%)13.72 g(11%)71.25 g(110%)9.08 g(16%)
Other Serving Size : 1.000 oz (19 halves) (or 28.35g):
0.72 mg(5%)195.9 kcal(10%)3.93 g(3%)20.4 g(31%)2.6 g(5%)
58. Seeds, sesame butter, tahini, from raw and stone ground kernels - Iron
2.51 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.51 mg(18%) 570.00(29%)26.19(20%)48.00(74%)17.81(32%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
0.38 mg(3%)85.5 kcal(4%)3.93 g(3%)7.2 g(11%)2.67 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
0.71 mg(5%)161.6 kcal(8%)7.42 g(6%)13.61 g(21%)5.05 g(9%)
59. Nuts, pecans, oil roasted, with salt added - Iron
2.47 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.47 mg(18%) 715.00(36%)13.01(10%)75.23(116%)9.20(16%)
Typical Serving Amount : 1.000 cup (or 110.00g):
2.72 mg(19%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1.000 oz (15 halves) (or 28.35g):
0.7 mg(5%)202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
60. Nuts, pecans, oil roasted, without salt added - Iron
2.47 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.47 mg(18%) 715.00(36%)13.01(10%)75.23(116%)9.20(16%)
Typical Serving Amount : 1.000 cup (or 110.00g):
2.72 mg(19%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1.000 oz (15 halves) (or 28.35g):
0.7 mg(5%)202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
61. Nuts, coconut meat, raw - Iron
2.43 mg of Iron per 100g (17% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.43 mg(17%) 354.00(18%)15.23(12%)33.49(52%)3.33(6%)
Typical Serving Amount : 1.000 cup, shredded (or 80.00g):
1.94 mg(14%)283.2 kcal(14%)12.18 g(9%)26.79 g(41%)2.66 g(5%)
Other Serving Size : 1.000 medium (or 397.00g):
9.65 mg(69%)1405.38 kcal(70%)60.46 g(47%)132.96 g(205%)13.22 g(24%)
Other Serving Size : 1.000 piece (2" x 2" x 1/2") (or 45.00g):
1.09 mg(8%)159.3 kcal(8%)6.85 g(5%)15.07 g(23%)1.5 g(3%)
62. Nuts, formulated, wheat-based, unflavored, with salt added - Iron
2.40 mg of Iron per 100g (17% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.40 mg(17%) 622.00(31%)23.68(18%)57.70(89%)13.82(25%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.68 mg(5%)176.34 kcal(9%)6.71 g(5%)16.36 g(25%)3.92 g(7%)
63. Nuts, coconut cream, raw (liquid expressed from grated meat) - Iron
2.28 mg of Iron per 100g (16% RDA)
Nutritional Value = 13.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.28 mg(16%) 330.00(17%)6.65(5%)34.68(53%)3.63(6%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
0.34 mg(2%)49.5 kcal(2%)1 g(1%)5.2 g(8%)0.54 g(1%)
Other Serving Size : 1.000 cup (or 240.00g):
5.47 mg(39%)792 kcal(40%)15.96 g(12%)83.23 g(128%)8.71 g(16%)
64. Nuts, chestnuts, japanese, roasted - Iron
2.10 mg of Iron per 100g (15% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.10 mg(15%) 201.00(10%)45.13(35%)0.80(1%)2.97(5%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.6 mg(4%)56.98 kcal(3%)12.79 g(10%)0.23 g(0%)0.84 g(2%)
65. Seeds, breadnut tree seeds, raw - Iron
2.09 mg of Iron per 100g (15% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.09 mg(15%) 217.00(11%)46.28(36%)0.99(2%)5.97(11%)
Typical Serving Amount : 1.000 oz (8-14 seeds) (or 28.35g):
0.59 mg(4%)61.52 kcal(3%)13.12 g(10%)0.28 g(0%)1.69 g(3%)
66. Nuts, chestnuts, european, boiled and steamed - Iron
1.73 mg of Iron per 100g (12% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.73 mg(12%) 131.00(7%)27.76(21%)1.38(2%)2.00(4%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.49 mg(4%)37.14 kcal(2%)7.87 g(6%)0.39 g(1%)0.57 g(1%)
67. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Iron
1.64 mg of Iron per 100g (12% RDA)
Nutritional Value = 13.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.64 mg(12%) 230.00(12%)5.54(4%)23.84(37%)2.29(4%)
Typical Serving Amount : 1.000 cup (or 240.00g):
3.94 mg(28%)552 kcal(28%)13.3 g(10%)57.22 g(88%)5.5 g(10%)
Other Serving Size : 1.000 tbsp (or 15.00g):
0.25 mg(2%)34.5 kcal(2%)0.83 g(1%)3.58 g(6%)0.34 g(1%)
68. Nuts, almond paste - Iron
1.60 mg of Iron per 100g (11% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.60 mg(11%) 458.00(23%)47.81(37%)27.74(43%)9.00(16%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.45 mg(3%)129.84 kcal(6%)13.55 g(10%)7.86 g(12%)2.55 g(5%)
Other Serving Size : 1.000 cup, firmly packed (or 227.00g):
3.63 mg(26%)1039.66 kcal(52%)108.53 g(83%)62.97 g(97%)20.43 g(36%)
69. Nuts, chestnuts, chinese, roasted - Iron
1.50 mg of Iron per 100g (11% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.50 mg(11%) 239.00(12%)52.36(40%)1.19(2%)4.48(8%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.43 mg(3%)67.76 kcal(3%)14.84 g(11%)0.34 g(1%)1.27 g(2%)
70. Nuts, chestnuts, japanese, raw - Iron
1.45 mg of Iron per 100g (10% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.45 mg(10%) 154.00(8%)34.91(27%)0.53(1%)2.25(4%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.41 mg(3%)43.66 kcal(2%)9.9 g(8%)0.15 g(0%)0.64 g(1%)
71. Nuts, chestnuts, chinese, raw - Iron
1.41 mg of Iron per 100g (10% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.41 mg(10%) 224.00(11%)49.07(38%)1.11(2%)4.20(8%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.4 mg(3%)63.5 kcal(3%)13.91 g(11%)0.31 g(0%)1.19 g(2%)
72. Nuts, walnuts, glazed - Iron
1.29 mg of Iron per 100g (9% RDA)
Nutritional Value = 13.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.29 mg(9%) 500.00(25%)47.59(37%)35.71(55%)8.28(15%)
Typical Serving Amount : 1.000 oz (or 28.00g):
0.36 mg(3%)140 kcal(7%)13.33 g(10%)10 g(15%)2.32 g(4%)
73. Nuts, acorn flour, full fat - Iron
1.21 mg of Iron per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.21 mg(9%) 501.00(25%)54.65(42%)30.17(46%)7.49(13%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.34 mg(2%)142.03 kcal(7%)15.49 g(12%)8.55 g(13%)2.12 g(4%)
74. Nuts, chestnuts, european, raw, unpeeled - Iron
1.01 mg of Iron per 100g (7% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.01 mg(7%) 213.00(11%)45.54(35%)2.26(3%)2.42(4%)
Typical Serving Amount : 1.000 cup (or 145.00g):
1.46 mg(10%)308.85 kcal(15%)66.03 g(51%)3.28 g(5%)3.51 g(6%)
Other Serving Size : 1.000 oz (or 28.35g):
0.29 mg(2%)60.39 kcal(3%)12.91 g(10%)0.64 g(1%)0.69 g(1%)
75. Nuts, ginkgo nuts, raw - Iron
1.00 mg of Iron per 100g (7% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.00 mg(7%) 182.00(9%)37.60(29%)1.68(3%)4.32(8%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.28 mg(2%)51.6 kcal(3%)10.66 g(8%)0.48 g(1%)1.22 g(2%)
76. Nuts, chestnuts, chinese, boiled and steamed - Iron
0.97 mg of Iron per 100g (7% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.97 mg(7%) 153.00(8%)33.64(26%)0.76(1%)2.88(5%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.27 mg(2%)43.38 kcal(2%)9.54 g(7%)0.22 g(0%)0.82 g(1%)
77. Seeds, lotus seeds, raw - Iron
0.95 mg of Iron per 100g (7% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.95 mg(7%) 89.00(4%)17.28(13%)0.53(1%)4.13(7%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.27 mg(2%)25.23 kcal(1%)4.9 g(4%)0.15 g(0%)1.17 g(2%)
78. Nuts, chestnuts, european, raw, peeled - Iron
0.94 mg of Iron per 100g (7% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.94 mg(7%) 196.00(10%)44.17(34%)1.25(2%)1.63(3%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.27 mg(2%)55.57 kcal(3%)12.52 g(10%)0.35 g(1%)0.46 g(1%)
79. Nuts, chestnuts, european, roasted - Iron
0.91 mg of Iron per 100g (7% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.91 mg(7%) 245.00(12%)52.96(41%)2.20(3%)3.17(6%)
Typical Serving Amount : 1.000 cup (or 143.00g):
1.3 mg(9%)350.35 kcal(18%)75.73 g(58%)3.15 g(5%)4.53 g(8%)
Other Serving Size : 1.000 oz (or 28.35g):
0.26 mg(2%)69.46 kcal(3%)15.01 g(12%)0.62 g(1%)0.9 g(2%)
Other Serving Size : 10.000 kernels (or 84.00g):
0.76 mg(5%)205.8 kcal(10%)44.49 g(34%)1.85 g(3%)2.66 g(5%)
80. Seeds, breadfruit seeds, roasted - Iron
0.90 mg of Iron per 100g (6% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.90 mg(6%) 207.00(10%)40.10(31%)2.70(4%)6.20(11%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.26 mg(2%)58.68 kcal(3%)11.37 g(9%)0.77 g(1%)1.76 g(3%)
81. Nuts, acorns, raw - Iron
0.79 mg of Iron per 100g (6% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(6%) 387.00(19%)40.75(31%)23.86(37%)6.15(11%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.22 mg(2%)109.71 kcal(5%)11.55 g(9%)6.76 g(10%)1.74 g(3%)
82. Seeds, breadfruit seeds, boiled - Iron
0.60 mg of Iron per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.60 mg(4%) 168.00(8%)32.00(25%)2.30(4%)5.30(9%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.17 mg(1%)47.63 kcal(2%)9.07 g(7%)0.65 g(1%)1.5 g(3%)
83. Nuts, chestnuts, japanese, boiled and steamed - Iron
0.53 mg of Iron per 100g (4% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.53 mg(4%) 56.00(3%)12.64(10%)0.19(0%)0.82(1%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.15 mg(1%)15.88 kcal(1%)3.58 g(3%)0.05 g(0%)0.23 g(0%)
84. Nuts, coconut water (liquid from coconuts) - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 17.00 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 19.00(1%)3.71(3%)0.20(0%)0.72(1%)
Typical Serving Amount : 1.000 cup (or 240.00g):
0.7 mg(5%)45.6 kcal(2%)8.9 g(7%)0.48 g(1%)1.73 g(3%)
Other Serving Size : 1.000 tbsp (or 15.00g):
0.04 mg(0%)2.85 kcal(0%)0.56 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 1.000 coconut yields (or 206.00g):
0.6 mg(4%)39.14 kcal(2%)7.64 g(6%)0.41 g(1%)1.48 g(3%)






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