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

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar, which contains 18.15 mg of iron, the corresponding RDA iron percentage is 130 %, which is the highest item from the list of snacks high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar has a nutritional value score of 20.00 out of 100.Comparing the iron content and the nutritional density in 100g for Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of snacks.



Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar, which is the top of the snacks list for iron content in your diet, the amount of Energy is 378.00 kcal (19% RDA), the amount of Protein is 22.50 g (40% RDA), the amount of Total Fat is 7.87 g (12% RDA) and the amount of Carbohydrate is 54.30 g (42% 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 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar from the list of snacks.

iron and nutrition facts in snacks per 100g



Top Twenty List - Highest iron Content per 100g

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

1. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar 18.15mg (130%RDA)
2. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 17.95mg (128%RDA)
3. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors 16.31mg (117%RDA)
4. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 14.67mg (105%RDA)
5. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 14.20mg (101%RDA)
6. Formulated bar, POWER BAR, chocolate 11.70mg (84%RDA)
7. Snack, BALANCE, original bar 10.90mg (78%RDA)
8. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush 10.13mg (72%RDA)
9. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX 8.71mg (62%RDA)
10. Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar 8.60mg (61%RDA)
11. Snacks, CLIF BAR, mixed flavors 6.62mg (47%RDA)
12. Snacks, crisped rice bar, almond 6.35mg (45%RDA)
13. Snacks, crisped rice bar, chocolate chip 6.30mg (45%RDA)
14. Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit 6.14mg (44%RDA)
15. Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors 6.00mg (43%RDA)
16. Milk and cereal bar 5.99mg (43%RDA)
17. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 5.65mg (40%RDA)
18. Snacks, beef jerky, chopped and formed 5.42mg (39%RDA)
19. Formulated Bar, SOUTH BEACH protein bar 5.40mg (39%RDA)
20. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 5.20mg (37%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 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar which contains 9.98 mg in 1.000 bar (or 55.00 g). The percentage of the recommended daily value for this serving is 71 %. For this serving the Energy content is 207.9 kcal (10% RDA), the Protein content is 12.38 g (22% RDA), the Total Fat content is 4.33 g (7% RDA) and the Carbohydrate content is 29.87 g (23% RDA).

Milligrams of iron in snacks (per 100g)

The list below gives the total iron content in the top 100 items from the general description 'snacks' 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.

snacks iron per 100g

Nutritional Information Summary

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


List of Snacks High in iron Content per 100g

1. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar - Iron
18.15 mg of Iron per 100g (130% RDA)
Nutritional Value = 20.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.15 mg(130%) 378.00(19%)54.30(42%)7.87(12%)22.50(40%)
Typical Serving Amount : 1.000 bar (or 55.00g):
9.98 mg(71%)207.9 kcal(10%)29.87 g(23%)4.33 g(7%)12.38 g(22%)
2. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar - Iron
17.95 mg of Iron per 100g (128% RDA)
Nutritional Value = 23.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
17.95 mg(128%) 343.00(17%)52.47(40%)8.99(14%)22.35(40%)
Typical Serving Amount : 1.000 bar (or 55.00g):
9.87 mg(71%)188.65 kcal(9%)28.86 g(22%)4.94 g(8%)12.29 g(22%)
3. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors - Iron
16.31 mg of Iron per 100g (117% RDA)
Nutritional Value = 20.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.31 mg(117%) 386.00(19%)50.30(39%)10.79(17%)21.91(39%)
Typical Serving Amount : 1.000 bar (or 55.00g):
8.97 mg(64%)212.3 kcal(11%)27.67 g(21%)5.93 g(9%)12.05 g(22%)
Other Serving Size : 1.000 bar (or 44.00g):
7.18 mg(51%)169.84 kcal(8%)22.13 g(17%)4.75 g(7%)9.64 g(17%)
4. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR - Iron
14.67 mg of Iron per 100g (105% RDA)
Nutritional Value = 20.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.67 mg(105%) 422.00(21%)57.27(44%)13.18(20%)18.49(33%)
Typical Serving Amount : 1.000 bar (or 55.00g):
8.07 mg(58%)232.1 kcal(12%)31.5 g(24%)7.25 g(11%)10.17 g(18%)
5. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE - Iron
14.20 mg of Iron per 100g (101% RDA)
Nutritional Value = 20.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.20 mg(101%) 403.00(20%)52.49(40%)12.19(19%)20.75(37%)
Typical Serving Amount : 1.000 bar (or 48.00g):
6.82 mg(49%)193.44 kcal(10%)25.2 g(19%)5.85 g(9%)9.96 g(18%)
6. Formulated bar, POWER BAR, chocolate - Iron
11.70 mg of Iron per 100g (84% RDA)
Nutritional Value = 18.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.70 mg(84%) 363.00(18%)69.63(54%)3.11(5%)14.15(25%)
Typical Serving Amount : 1.000 bar (or 68.00g):
7.96 mg(57%)246.84 kcal(12%)47.35 g(36%)2.11 g(3%)9.62 g(17%)
7. Snack, BALANCE, original bar - Iron
10.90 mg of Iron per 100g (78% RDA)
Nutritional Value = 18.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.90 mg(78%) 415.00(21%)48.73(37%)12.00(18%)28.00(50%)
8. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush - Iron
10.13 mg of Iron per 100g (72% RDA)
Nutritional Value = 19.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.13 mg(72%) 415.00(21%)50.50(39%)12.50(19%)25.00(45%)
Typical Serving Amount : 1.000 bar (or 80.00g):
8.1 mg(58%)332 kcal(17%)40.4 g(31%)10 g(15%)20 g(36%)
9. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX - Iron
8.71 mg of Iron per 100g (62% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.71 mg(62%) 415.00(21%)72.27(56%)11.43(18%)5.71(10%)
Typical Serving Amount : 1.000 bar (or 35.00g):
3.05 mg(22%)145.25 kcal(7%)25.29 g(19%)4 g(6%)2 g(4%)
10. Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar - Iron
8.60 mg of Iron per 100g (61% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.60 mg(61%) 390.00(20%)78.00(60%)7.40(11%)8.00(14%)
Typical Serving Amount : 1.000 bar (or 37.00g):
3.18 mg(23%)144.3 kcal(7%)28.86 g(22%)2.74 g(4%)2.96 g(5%)
11. Snacks, CLIF BAR, mixed flavors - Iron
6.62 mg of Iron per 100g (47% RDA)
Nutritional Value = 17.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.62 mg(47%) 346.00(17%)65.44(50%)5.88(9%)14.71(26%)
Typical Serving Amount : 1.000 bar (or 68.00g):
4.5 mg(32%)235.28 kcal(12%)44.5 g(34%)4 g(6%)10 g(18%)
12. Snacks, crisped rice bar, almond - Iron
6.35 mg of Iron per 100g (45% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.35 mg(45%) 458.00(23%)64.60(50%)20.40(31%)7.00(13%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
1.78 mg(13%)128.24 kcal(6%)18.09 g(14%)5.71 g(9%)1.96 g(4%)
13. Snacks, crisped rice bar, chocolate chip - Iron
6.30 mg of Iron per 100g (45% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.30 mg(45%) 404.00(20%)73.00(56%)13.50(21%)5.10(9%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
1.76 mg(13%)113.12 kcal(6%)20.44 g(16%)3.78 g(6%)1.43 g(3%)
14. Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit - Iron
6.14 mg of Iron per 100g (44% RDA)
Nutritional Value = 16.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.14 mg(44%) 365.00(18%)67.61(52%)8.67(13%)4.22(8%)
15. Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors - Iron
6.00 mg of Iron per 100g (43% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.00 mg(43%) 389.00(19%)75.47(58%)6.67(10%)6.67(12%)
Typical Serving Amount : 1.000 bar (or 60.00g):
3.6 mg(26%)233.4 kcal(12%)45.28 g(35%)4 g(6%)4 g(7%)
16. Milk and cereal bar - Iron
5.99 mg of Iron per 100g (43% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.99 mg(43%) 413.00(21%)72.05(55%)10.98(17%)6.47(12%)
Typical Serving Amount : 1.000 bar (or 25.00g):
1.5 mg(11%)103.25 kcal(5%)18.01 g(14%)2.75 g(4%)1.62 g(3%)
17. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR - Iron
5.65 mg of Iron per 100g (40% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.65 mg(40%) 403.00(20%)66.72(51%)10.93(17%)9.38(17%)
Typical Serving Amount : 1.000 bar (or 32.00g):
1.81 mg(13%)128.96 kcal(6%)21.35 g(16%)3.5 g(5%)3 g(5%)
18. Snacks, beef jerky, chopped and formed - Iron
5.42 mg of Iron per 100g (39% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.42 mg(39%) 410.00(21%)11.00(8%)25.60(39%)33.20(59%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.54 mg(11%)116.24 kcal(6%)3.12 g(2%)7.26 g(11%)9.41 g(17%)
Other Serving Size : 1.000 piece, large (or 20.00g):
1.08 mg(8%)82 kcal(4%)2.2 g(2%)5.12 g(8%)6.64 g(12%)
Other Serving Size : 1.000 oz (or 28.35g):
1.54 mg(11%)116.24 kcal(6%)3.12 g(2%)7.26 g(11%)9.41 g(17%)
19. Formulated Bar, SOUTH BEACH protein bar - Iron
5.40 mg of Iron per 100g (39% RDA)
Nutritional Value = 18.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.40 mg(39%) 412.00(21%)38.40(30%)15.17(23%)30.34(54%)
20. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors - Iron
5.20 mg of Iron per 100g (37% RDA)
Nutritional Value = 16.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.20 mg(37%) 393.00(20%)59.58(46%)9.23(14%)17.88(32%)
Typical Serving Amount : 1.000 bar (or 47.00g):
2.44 mg(17%)184.71 kcal(9%)28 g(22%)4.34 g(7%)8.4 g(15%)
21. Snacks, soy chips or crisps, salted - Iron
5.20 mg of Iron per 100g (37% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.20 mg(37%) 385.00(19%)53.15(41%)7.35(11%)26.50(47%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.47 mg(11%)109.15 kcal(5%)15.07 g(12%)2.08 g(3%)7.51 g(13%)
22. Snacks, bagel chips, plain - Iron
5.05 mg of Iron per 100g (36% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.05 mg(36%) 451.00(23%)66.36(51%)15.14(23%)12.34(22%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.43 mg(10%)127.86 kcal(6%)18.81 g(14%)4.29 g(7%)3.5 g(6%)
Other Serving Size : 1.000 bag (or 175.00g):
8.84 mg(63%)789.25 kcal(39%)116.13 g(89%)26.5 g(41%)21.6 g(39%)
Other Serving Size : 6.000 piece chips (or 28.00g):
1.41 mg(10%)126.28 kcal(6%)18.58 g(14%)4.24 g(7%)3.46 g(6%)
23. Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut - Iron
4.98 mg of Iron per 100g (36% RDA)
Nutritional Value = 19.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.98 mg(36%) 386.00(19%)60.21(46%)8.92(14%)16.19(29%)
Typical Serving Amount : 1.000 bar (or 55.00g):
2.74 mg(20%)212.3 kcal(11%)33.12 g(25%)4.91 g(8%)8.9 g(16%)
24. Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour - Iron
4.90 mg of Iron per 100g (35% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.90 mg(35%) 523.00(26%)56.20(43%)32.70(50%)7.00(13%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.39 mg(10%)148.27 kcal(7%)15.93 g(12%)9.27 g(14%)1.98 g(4%)
25. Breakfast bar, corn flake crust with fruit - Iron
4.86 mg of Iron per 100g (35% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.86 mg(35%) 377.00(19%)72.90(56%)7.50(12%)4.40(8%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.38 mg(10%)106.88 kcal(5%)20.67 g(16%)2.13 g(3%)1.25 g(2%)
Other Serving Size : 1.000 bar (or 37.00g):
1.8 mg(13%)139.49 kcal(7%)26.97 g(21%)2.78 g(4%)1.63 g(3%)
26. Snacks, tortilla chips, low fat, made with olestra, nacho cheese - Iron
4.80 mg of Iron per 100g (34% RDA)
Nutritional Value = 16.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.80 mg(34%) 318.00(16%)65.22(50%)3.53(5%)8.44(15%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.36 mg(10%)90.15 kcal(5%)18.49 g(14%)1 g(2%)2.39 g(4%)
27. Snacks, pita chips, salted - Iron
4.59 mg of Iron per 100g (33% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.59 mg(33%) 457.00(23%)68.26(53%)15.20(23%)11.79(21%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.3 mg(9%)129.56 kcal(6%)19.35 g(15%)4.31 g(7%)3.34 g(6%)
Other Serving Size : 1.000 bag (or 262.00g):
12.03 mg(86%)1197.34 kcal(60%)178.84 g(138%)39.82 g(61%)30.89 g(55%)
28. Snacks, pretzels, hard, plain, salted - Iron
4.58 mg of Iron per 100g (33% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.58 mg(33%) 384.00(19%)80.39(62%)2.93(5%)10.04(18%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.3 mg(9%)108.86 kcal(5%)22.79 g(18%)0.83 g(1%)2.85 g(5%)
Other Serving Size : 10.000 twists (or 60.00g):
2.75 mg(20%)230.4 kcal(12%)48.23 g(37%)1.76 g(3%)6.02 g(11%)
29. Snacks, GENERAL MILLS, CHEX MIX, traditional flavor - Iron
4.40 mg of Iron per 100g (31% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.40 mg(31%) 428.00(21%)75.69(58%)10.00(15%)8.83(16%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.25 mg(9%)121.34 kcal(6%)21.46 g(17%)2.84 g(4%)2.5 g(4%)
Other Serving Size : 1.000 cup (or 47.00g):
2.07 mg(15%)201.16 kcal(10%)35.57 g(27%)4.7 g(7%)4.15 g(7%)
Other Serving Size : 1.000 package (or 49.00g):
2.16 mg(15%)209.72 kcal(10%)37.09 g(29%)4.9 g(8%)4.33 g(8%)
30. Snacks, pretzels, hard, plain, made with enriched flour, unsalted - Iron
4.32 mg of Iron per 100g (31% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.32 mg(31%) 381.00(19%)79.20(61%)3.50(5%)9.10(16%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.22 mg(9%)108.01 kcal(5%)22.45 g(17%)0.99 g(2%)2.58 g(5%)
Other Serving Size : 10.000 twists (or 60.00g):
2.59 mg(19%)228.6 kcal(11%)47.52 g(37%)2.1 g(3%)5.46 g(10%)
31. Snacks, granola bar, fruit-filled, nonfat - Iron
4.00 mg of Iron per 100g (29% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.00 mg(29%) 342.00(17%)77.60(60%)0.90(1%)5.90(11%)
32. Pretzels, soft, unsalted - Iron
3.92 mg of Iron per 100g (28% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.92 mg(28%) 345.00(17%)71.04(55%)3.10(5%)8.20(15%)
Typical Serving Amount : 1.000 large (or 143.00g):
5.61 mg(40%)493.35 kcal(25%)101.59 g(78%)4.43 g(7%)11.73 g(21%)
Other Serving Size : 1.000 medium (or 115.00g):
4.51 mg(32%)396.75 kcal(20%)81.7 g(63%)3.57 g(5%)9.43 g(17%)
Other Serving Size : 1.000 small (or 62.00g):
2.43 mg(17%)213.9 kcal(11%)44.04 g(34%)1.92 g(3%)5.08 g(9%)
33. Pretzels, soft - Iron
3.92 mg of Iron per 100g (28% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.92 mg(28%) 338.00(17%)69.39(53%)3.10(5%)8.20(15%)
Typical Serving Amount : 1.000 large (or 143.00g):
5.61 mg(40%)483.34 kcal(24%)99.23 g(76%)4.43 g(7%)11.73 g(21%)
Other Serving Size : 1.000 medium (or 115.00g):
4.51 mg(32%)388.7 kcal(19%)79.8 g(61%)3.57 g(5%)9.43 g(17%)
Other Serving Size : 1.000 small (or 62.00g):
2.43 mg(17%)209.56 kcal(10%)43.02 g(33%)1.92 g(3%)5.08 g(9%)
34. Snacks, popcorn, caramel-coated, with peanuts - Iron
3.91 mg of Iron per 100g (28% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.91 mg(28%) 400.00(20%)80.70(62%)7.80(12%)6.40(11%)
Typical Serving Amount : 1.000 oz (approx 2/3 cup) (or 28.35g):
1.11 mg(8%)113.4 kcal(6%)22.88 g(18%)2.21 g(3%)1.81 g(3%)
Other Serving Size : 2.000 oz (or 57.00g):
2.23 mg(16%)228 kcal(11%)46 g(35%)4.45 g(7%)3.65 g(7%)
35. Snacks, peas, roasted, wasabi-flavored - Iron
3.80 mg of Iron per 100g (27% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.80 mg(27%) 432.00(22%)62.20(48%)14.11(22%)14.11(25%)
36. Snacks, corn-based, extruded, onion-flavor - Iron
3.72 mg of Iron per 100g (27% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.72 mg(27%) 499.00(25%)65.10(50%)22.60(35%)7.70(14%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.05 mg(8%)141.47 kcal(7%)18.46 g(14%)6.41 g(10%)2.18 g(4%)
Other Serving Size : 2.000 oz (or 57.00g):
2.12 mg(15%)284.43 kcal(14%)37.11 g(29%)12.88 g(20%)4.39 g(8%)
37. Snacks, tortilla chips, nacho-flavor, made with enriched masa flour - Iron
3.70 mg of Iron per 100g (26% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.70 mg(26%) 498.00(25%)62.40(48%)25.60(39%)7.80(14%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.05 mg(8%)141.18 kcal(7%)17.69 g(14%)7.26 g(11%)2.21 g(4%)
38. Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors - Iron
3.60 mg of Iron per 100g (26% RDA)
Nutritional Value = 18.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.60 mg(26%) 422.00(21%)45.00(35%)14.00(22%)30.00(54%)
Typical Serving Amount : 1.000 bar (or 50.00g):
1.8 mg(13%)211 kcal(11%)22.5 g(17%)7 g(11%)15 g(27%)
39. Snacks, potato chips, fat free, salted - Iron
3.57 mg of Iron per 100g (26% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.57 mg(26%) 379.00(19%)83.76(64%)0.60(1%)9.64(17%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.01 mg(7%)107.45 kcal(5%)23.75 g(18%)0.17 g(0%)2.73 g(5%)
Other Serving Size : 1.000 bag (8 oz) (or 227.00g):
8.1 mg(58%)860.33 kcal(43%)190.14 g(146%)1.36 g(2%)21.88 g(39%)
40. Snacks, beef sticks, smoked - Iron
3.40 mg of Iron per 100g (24% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.40 mg(24%) 550.00(28%)5.40(4%)49.60(76%)21.50(38%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.96 mg(7%)155.93 kcal(8%)1.53 g(1%)14.06 g(22%)6.1 g(11%)
Other Serving Size : 1.000 stick (or 20.00g):
0.68 mg(5%)110 kcal(6%)1.08 g(1%)9.92 g(15%)4.3 g(8%)
41. Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds - Iron
3.39 mg of Iron per 100g (24% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.39 mg(24%) 484.00(24%)44.90(35%)31.90(49%)14.20(25%)
Typical Serving Amount : 1.000 cup (or 146.00g):
4.95 mg(35%)706.64 kcal(35%)65.55 g(50%)46.57 g(72%)20.73 g(37%)
Other Serving Size : 1.000 oz (or 28.35g):
0.96 mg(7%)137.21 kcal(7%)12.73 g(10%)9.04 g(14%)4.03 g(7%)
Other Serving Size : 1.500 oz (or 42.00g):
1.42 mg(10%)203.28 kcal(10%)18.86 g(15%)13.4 g(21%)5.96 g(11%)
42. Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors - Iron
3.39 mg of Iron per 100g (24% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.39 mg(24%) 429.00(21%)53.26(41%)15.71(24%)18.57(33%)
Typical Serving Amount : 1.000 bar (or 35.00g):
1.19 mg(9%)150.15 kcal(8%)18.64 g(14%)5.5 g(8%)6.5 g(12%)
43. Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds - Iron
3.39 mg of Iron per 100g (24% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.39 mg(24%) 484.00(24%)44.90(35%)31.90(49%)14.20(25%)
Typical Serving Amount : 1.000 cup (or 146.00g):
4.95 mg(35%)706.64 kcal(35%)65.55 g(50%)46.57 g(72%)20.73 g(37%)
Other Serving Size : 1.000 oz (or 28.35g):
0.96 mg(7%)137.21 kcal(7%)12.73 g(10%)9.04 g(14%)4.03 g(7%)
Other Serving Size : 1.500 oz (or 42.00g):
1.42 mg(10%)203.28 kcal(10%)18.86 g(15%)13.4 g(21%)5.96 g(11%)
44. Snacks, popcorn, air-popped - Iron
3.19 mg of Iron per 100g (23% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.19 mg(23%) 387.00(19%)77.78(60%)4.54(7%)12.94(23%)
Typical Serving Amount : 1.000 cup (or 8.00g):
0.26 mg(2%)30.96 kcal(2%)6.22 g(5%)0.36 g(1%)1.04 g(2%)
Other Serving Size : 1.000 oz (or 28.35g):
0.9 mg(6%)109.71 kcal(5%)22.05 g(17%)1.29 g(2%)3.67 g(7%)
45. Breakfast bars, oats, sugar, raisins, coconut (include granola bar) - Iron
3.18 mg of Iron per 100g (23% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.18 mg(23%) 464.00(23%)66.70(51%)17.60(27%)9.80(18%)
Typical Serving Amount : 1.000 bar (or 43.00g):
1.37 mg(10%)199.52 kcal(10%)28.68 g(22%)7.57 g(12%)4.21 g(8%)
46. Snacks, trail mix, regular, unsalted - Iron
3.05 mg of Iron per 100g (22% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.05 mg(22%) 462.00(23%)44.90(35%)29.40(45%)13.80(25%)
Typical Serving Amount : 1.000 cup (or 150.00g):
4.58 mg(33%)693 kcal(35%)67.35 g(52%)44.1 g(68%)20.7 g(37%)
Other Serving Size : 1.000 oz (or 28.35g):
0.86 mg(6%)130.98 kcal(7%)12.73 g(10%)8.33 g(13%)3.91 g(7%)
Other Serving Size : 1.500 oz (or 42.00g):
1.28 mg(9%)194.04 kcal(10%)18.86 g(15%)12.35 g(19%)5.8 g(10%)
47. Snacks, trail mix, regular - Iron
3.05 mg of Iron per 100g (22% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.05 mg(22%) 462.00(23%)44.90(35%)29.40(45%)13.80(25%)
Typical Serving Amount : 1.000 cup (or 150.00g):
4.58 mg(33%)693 kcal(35%)67.35 g(52%)44.1 g(68%)20.7 g(37%)
Other Serving Size : 1.000 oz (or 28.35g):
0.86 mg(6%)130.98 kcal(7%)12.73 g(10%)8.33 g(13%)3.91 g(7%)
Other Serving Size : 1.500 oz (or 42.00g):
1.28 mg(9%)194.04 kcal(10%)18.86 g(15%)12.35 g(19%)5.8 g(10%)
48. Snacks, granola bars, hard, chocolate chip - Iron
3.05 mg of Iron per 100g (22% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.05 mg(22%) 438.00(22%)72.10(55%)16.30(25%)7.30(13%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.86 mg(6%)124.17 kcal(6%)20.44 g(16%)4.62 g(7%)2.07 g(4%)
Other Serving Size : 1.000 bar (or 24.00g):
0.73 mg(5%)105.12 kcal(5%)17.3 g(13%)3.91 g(6%)1.75 g(3%)
49. Snacks, granola bars, hard, plain - Iron
2.95 mg of Iron per 100g (21% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.95 mg(21%) 471.00(24%)64.40(50%)19.80(30%)10.10(18%)
Typical Serving Amount : 1.000 bar (or 21.00g):
0.62 mg(4%)98.91 kcal(5%)13.52 g(10%)4.16 g(6%)2.12 g(4%)
Other Serving Size : 1.000 bar (1 oz) (or 28.00g):
0.83 mg(6%)131.88 kcal(7%)18.03 g(14%)5.54 g(9%)2.83 g(5%)
Other Serving Size : 1.000 bar (or 25.00g):
0.74 mg(5%)117.75 kcal(6%)16.1 g(12%)4.95 g(8%)2.53 g(5%)
50. Snacks, popcorn, microwave, 94% fat free - Iron
2.87 mg of Iron per 100g (21% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.87 mg(21%) 402.00(20%)76.04(58%)6.10(9%)10.72(19%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.81 mg(6%)113.97 kcal(6%)21.56 g(17%)1.73 g(3%)3.04 g(5%)
51. Snacks, popcorn, oil-popped, white popcorn, salt added - Iron
2.78 mg of Iron per 100g (20% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.78 mg(20%) 500.00(25%)57.20(44%)28.10(43%)9.00(16%)
Typical Serving Amount : 1.000 cup (or 11.00g):
0.31 mg(2%)55 kcal(3%)6.29 g(5%)3.09 g(5%)0.99 g(2%)
Other Serving Size : 1.000 oz (or 28.35g):
0.79 mg(6%)141.75 kcal(7%)16.22 g(12%)7.97 g(12%)2.55 g(5%)
52. Snacks, popcorn, home-prepared, oil-popped, unsalted - Iron
2.78 mg of Iron per 100g (20% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.78 mg(20%) 500.00(25%)58.10(45%)28.10(43%)9.00(16%)
Typical Serving Amount : 1.000 cup (or 8.00g):
0.22 mg(2%)40 kcal(2%)4.65 g(4%)2.25 g(3%)0.72 g(1%)
Other Serving Size : 1.000 oz (or 28.35g):
0.79 mg(6%)141.75 kcal(7%)16.47 g(13%)7.97 g(12%)2.55 g(5%)
53. Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors - Iron
2.70 mg of Iron per 100g (19% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.70 mg(19%) 446.00(22%)62.78(48%)15.00(23%)15.00(27%)
Typical Serving Amount : 2.000 bar (or 40.00g):
1.08 mg(8%)178.4 kcal(9%)25.11 g(19%)6 g(9%)6 g(11%)
Other Serving Size : 1.000 bar (or 20.00g):
0.54 mg(4%)89.2 kcal(4%)12.56 g(10%)3 g(5%)3 g(5%)
54. Snacks, pretzels, hard, whole-wheat including both salted and unsalted - Iron
2.69 mg of Iron per 100g (19% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.69 mg(19%) 362.00(18%)81.30(63%)2.60(4%)11.10(20%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.76 mg(5%)102.63 kcal(5%)23.05 g(18%)0.74 g(1%)3.15 g(6%)
Other Serving Size : 2.000 oz (or 57.00g):
1.53 mg(11%)206.34 kcal(10%)46.34 g(36%)1.48 g(2%)6.33 g(11%)
55. Snacks, popcorn, air-popped (Unsalted) - Iron
2.66 mg of Iron per 100g (19% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.66 mg(19%) 382.00(19%)77.90(60%)4.20(6%)12.00(21%)
Typical Serving Amount : 1.000 cup (or 8.00g):
0.21 mg(2%)30.56 kcal(2%)6.23 g(5%)0.34 g(1%)0.96 g(2%)
Other Serving Size : 1.000 oz (or 28.35g):
0.75 mg(5%)108.3 kcal(5%)22.08 g(17%)1.19 g(2%)3.4 g(6%)
56. Snacks, trail mix, tropical - Iron
2.64 mg of Iron per 100g (19% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.64 mg(19%) 442.00(22%)65.60(50%)17.10(26%)6.30(11%)
Typical Serving Amount : 1.000 cup (or 140.00g):
3.7 mg(26%)618.8 kcal(31%)91.84 g(71%)23.94 g(37%)8.82 g(16%)
Other Serving Size : 1.000 oz (or 28.35g):
0.75 mg(5%)125.31 kcal(6%)18.6 g(14%)4.85 g(7%)1.79 g(3%)
Other Serving Size : 1.500 oz (or 42.00g):
1.11 mg(8%)185.64 kcal(9%)27.55 g(21%)7.18 g(11%)2.65 g(5%)
57. Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 427.00(21%)70.80(54%)15.50(24%)6.10(11%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
0.72 mg(5%)119.56 kcal(6%)19.82 g(15%)4.34 g(7%)1.71 g(3%)
58. Rice and Wheat cereal bar - Iron
2.56 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.56 mg(18%) 409.00(20%)72.73(56%)9.09(14%)9.09(16%)
Typical Serving Amount : 1.000 bar (or 22.00g):
0.56 mg(4%)89.98 kcal(4%)16 g(12%)2 g(3%)2 g(4%)
59. Snacks, granola bars, soft, uncoated, plain - Iron
2.56 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.56 mg(18%) 443.00(22%)67.30(52%)17.20(26%)7.40(13%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
0.72 mg(5%)124.04 kcal(6%)18.84 g(14%)4.82 g(7%)2.07 g(4%)
60. Snacks, corn-based, extruded, cones, plain - Iron
2.54 mg of Iron per 100g (18% RDA)
Nutritional Value = 13.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.54 mg(18%) 510.00(26%)62.90(48%)26.90(41%)5.80(10%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.72 mg(5%)144.59 kcal(7%)17.83 g(14%)7.63 g(12%)1.64 g(3%)
61. Snack, Pretzel, hard chocolate coated - Iron
2.54 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.54 mg(18%) 467.00(23%)70.07(54%)17.64(27%)7.05(13%)
Typical Serving Amount : 1.000 serving (or 28.00g):
0.71 mg(5%)130.76 kcal(7%)19.62 g(15%)4.94 g(8%)1.97 g(4%)
62. Snacks, corn-based, extruded, puffs or twists, cheese-flavor - Iron
2.53 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.53 mg(18%) 560.00(28%)53.53(41%)36.01(55%)5.85(10%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.72 mg(5%)158.76 kcal(8%)15.18 g(12%)10.21 g(16%)1.66 g(3%)
Other Serving Size : 1.000 package 1.25 oz (or 35.00g):
0.89 mg(6%)196 kcal(10%)18.74 g(14%)12.6 g(19%)2.05 g(4%)
63. Snacks, granola bars, hard, almond - Iron
2.50 mg of Iron per 100g (18% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.50 mg(18%) 495.00(25%)62.00(48%)25.50(39%)7.70(14%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.71 mg(5%)140.33 kcal(7%)17.58 g(14%)7.23 g(11%)2.18 g(4%)
Other Serving Size : 1.000 bar (or 24.00g):
0.6 mg(4%)118.8 kcal(6%)14.88 g(11%)6.12 g(9%)1.85 g(3%)
64. Snacks, oriental mix, rice-based - Iron
2.44 mg of Iron per 100g (17% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.44 mg(17%) 506.00(25%)51.62(40%)25.58(39%)17.31(31%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.69 mg(5%)143.45 kcal(7%)14.63 g(11%)7.25 g(11%)4.91 g(9%)
Other Serving Size : 2.000 oz (or 57.00g):
1.39 mg(10%)288.42 kcal(14%)29.42 g(23%)14.58 g(22%)9.87 g(18%)
65. Snacks, granola bars, soft, uncoated, raisin - Iron
2.44 mg of Iron per 100g (17% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.44 mg(17%) 448.00(22%)66.40(51%)17.80(27%)7.60(14%)
Typical Serving Amount : 1.000 bar (1.5 oz) (or 43.00g):
1.05 mg(8%)192.64 kcal(10%)28.55 g(22%)7.65 g(12%)3.27 g(6%)
Other Serving Size : 1.000 bar (1 oz) (or 28.00g):
0.68 mg(5%)125.44 kcal(6%)18.59 g(14%)4.98 g(8%)2.13 g(4%)
66. Snacks, potato chips, fat-free, made with olestra - Iron
2.40 mg of Iron per 100g (17% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.40 mg(17%) 274.00(14%)65.00(50%)0.70(1%)7.74(14%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.68 mg(5%)77.68 kcal(4%)18.43 g(14%)0.2 g(0%)2.19 g(4%)
67. Snacks, granola bars, hard, peanut butter - Iron
2.40 mg of Iron per 100g (17% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.40 mg(17%) 483.00(24%)62.30(48%)23.80(37%)9.80(18%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.68 mg(5%)136.93 kcal(7%)17.66 g(14%)6.75 g(10%)2.78 g(5%)
Other Serving Size : 1.000 bar (or 24.00g):
0.58 mg(4%)115.92 kcal(6%)14.95 g(12%)5.71 g(9%)2.35 g(4%)
68. Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip - Iron
2.33 mg of Iron per 100g (17% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.33 mg(17%) 466.00(23%)63.80(49%)24.90(38%)5.80(10%)
Typical Serving Amount : 1.000 bar (1.25 oz) (or 35.00g):
0.82 mg(6%)163.1 kcal(8%)22.33 g(17%)8.72 g(13%)2.03 g(4%)
Other Serving Size : 1.000 bar (1 oz) (or 28.00g):
0.65 mg(5%)130.48 kcal(7%)17.86 g(14%)6.97 g(11%)1.62 g(3%)
69. Snacks, tortilla chips, unsalted, white corn - Iron
2.32 mg of Iron per 100g (17% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.32 mg(17%) 503.00(25%)65.32(50%)23.36(36%)7.79(14%)
Typical Serving Amount : 1.000 cup (or 26.00g):
0.6 mg(4%)130.78 kcal(7%)16.98 g(13%)6.07 g(9%)2.03 g(4%)
Other Serving Size : 1.000 bag, single serving (or 28.00g):
0.65 mg(5%)140.84 kcal(7%)18.29 g(14%)6.54 g(10%)2.18 g(4%)
Other Serving Size : 10.000 chips (or 18.00g):
0.42 mg(3%)90.54 kcal(5%)11.76 g(9%)4.2 g(6%)1.4 g(3%)
70. Snacks, popcorn, microwave, low fat - Iron
2.28 mg of Iron per 100g (16% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.28 mg(16%) 424.00(21%)72.00(55%)9.50(15%)12.60(23%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.65 mg(5%)120.2 kcal(6%)20.41 g(16%)2.69 g(4%)3.57 g(6%)
71. Popcorn, microwave, low fat and sodium - Iron
2.28 mg of Iron per 100g (16% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.28 mg(16%) 429.00(21%)73.39(56%)9.50(15%)12.60(23%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.65 mg(5%)121.62 kcal(6%)20.81 g(16%)2.69 g(4%)3.57 g(6%)
72. Snacks, potato sticks - Iron
2.27 mg of Iron per 100g (16% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.27 mg(16%) 522.00(26%)53.30(41%)34.40(53%)6.70(12%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.64 mg(5%)147.99 kcal(7%)15.11 g(12%)9.75 g(15%)1.9 g(3%)
Other Serving Size : 0.500 cup (or 18.00g):
0.41 mg(3%)93.96 kcal(5%)9.59 g(7%)6.19 g(10%)1.21 g(2%)
73. Snacks, popcorn, cheese-flavor - Iron
2.24 mg of Iron per 100g (16% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.24 mg(16%) 526.00(26%)51.60(40%)33.20(51%)9.30(17%)
Typical Serving Amount : 1.000 cup (or 11.00g):
0.25 mg(2%)57.86 kcal(3%)5.68 g(4%)3.65 g(6%)1.02 g(2%)
Other Serving Size : 1.000 oz (or 28.35g):
0.64 mg(5%)149.12 kcal(7%)14.63 g(11%)9.41 g(14%)2.64 g(5%)
74. Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar - Iron
2.21 mg of Iron per 100g (16% RDA)
Nutritional Value = 16.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.21 mg(16%) 347.00(17%)51.68(40%)14.19(22%)7.72(14%)
Typical Serving Amount : 1.000 bar (or 22.00g):
0.49 mg(4%)76.34 kcal(4%)11.37 g(9%)3.12 g(5%)1.7 g(3%)
75. Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares - Iron
2.20 mg of Iron per 100g (16% RDA)
Nutritional Value = 13.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.20 mg(16%) 414.00(21%)80.50(62%)9.00(14%)3.40(6%)
Typical Serving Amount : 1.000 serving (or 22.00g):
0.48 mg(3%)91.08 kcal(5%)17.71 g(14%)1.98 g(3%)0.75 g(1%)
76. Snacks, granola bars, soft, uncoated, chocolate chip - Iron
2.19 mg of Iron per 100g (16% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.19 mg(16%) 418.00(21%)70.20(54%)16.57(25%)5.65(10%)
Typical Serving Amount : 1.000 bar (1.5 oz) (or 43.00g):
0.94 mg(7%)179.74 kcal(9%)30.19 g(23%)7.13 g(11%)2.43 g(4%)
Other Serving Size : 1.000 bar (1 oz) (or 28.00g):
0.61 mg(4%)117.04 kcal(6%)19.66 g(15%)4.64 g(7%)1.58 g(3%)
77. Snacks, granola bars, soft, uncoated, nut and raisin - Iron
2.18 mg of Iron per 100g (16% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.18 mg(16%) 454.00(23%)63.60(49%)20.40(31%)8.00(14%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
0.61 mg(4%)127.12 kcal(6%)17.81 g(14%)5.71 g(9%)2.24 g(4%)
78. Snacks, granola bars, soft, uncoated, peanut butter - Iron
2.13 mg of Iron per 100g (15% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.13 mg(15%) 426.00(21%)64.40(50%)15.80(24%)10.50(19%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
0.6 mg(4%)119.28 kcal(6%)18.03 g(14%)4.42 g(7%)2.94 g(5%)
79. Snacks, sweet potato chips, unsalted - Iron
2.12 mg of Iron per 100g (15% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.12 mg(15%) 532.00(27%)56.82(44%)32.35(50%)2.94(5%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.6 mg(4%)150.82 kcal(8%)16.11 g(12%)9.17 g(14%)0.83 g(1%)
Other Serving Size : 1.000 Bag (or 28.00g):
0.59 mg(4%)148.96 kcal(7%)15.91 g(12%)9.06 g(14%)0.82 g(1%)
Other Serving Size : 1.000 package (or 34.00g):
0.72 mg(5%)180.88 kcal(9%)19.32 g(15%)11 g(17%)1 g(2%)
80. Popcorn, microwave, regular (butter) flavor, made with palm oil - Iron
2.06 mg of Iron per 100g (15% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.06 mg(15%) 535.00(27%)57.26(44%)30.22(46%)8.38(15%)
Typical Serving Amount : 1.000 cup (or 7.90g):
0.16 mg(1%)42.27 kcal(2%)4.52 g(3%)2.39 g(4%)0.66 g(1%)
Other Serving Size : 1.000 bag (or 87.00g):
1.79 mg(13%)465.45 kcal(23%)49.82 g(38%)26.29 g(40%)7.29 g(13%)
81. Snacks, granola bar, chewy, reduced sugar, all flavors - Iron
2.03 mg of Iron per 100g (15% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.03 mg(15%) 412.00(21%)69.40(53%)12.50(19%)5.55(10%)
Typical Serving Amount : 1.000 bar (or 24.00g):
0.49 mg(4%)98.88 kcal(5%)16.66 g(13%)3 g(5%)1.33 g(2%)
82. Snacks, tortilla chips, taco-flavor - Iron
2.02 mg of Iron per 100g (14% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.02 mg(14%) 480.00(24%)63.10(49%)24.20(37%)7.90(14%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.57 mg(4%)136.08 kcal(7%)17.89 g(14%)6.86 g(11%)2.24 g(4%)
Other Serving Size : 1.000 bag (8 oz) (or 227.00g):
4.59 mg(33%)1089.6 kcal(54%)143.24 g(110%)54.93 g(85%)17.93 g(32%)
83. Snacks, pretzels, hard, confectioner's coating, chocolate-flavor - Iron
2.00 mg of Iron per 100g (14% RDA)
Nutritional Value = 13.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.00 mg(14%) 457.00(23%)70.90(55%)16.70(26%)7.50(13%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.57 mg(4%)129.56 kcal(6%)20.1 g(15%)4.73 g(7%)2.13 g(4%)
Other Serving Size : 1.000 pretzel (or 11.00g):
0.22 mg(2%)50.27 kcal(3%)7.8 g(6%)1.84 g(3%)0.83 g(1%)
84. Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat - Iron
1.98 mg of Iron per 100g (14% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.98 mg(14%) 583.00(29%)45.06(35%)43.55(67%)7.29(13%)
Typical Serving Amount : 1.000 cup (or 11.00g):
0.22 mg(2%)64.13 kcal(3%)4.96 g(4%)4.79 g(7%)0.8 g(1%)
Other Serving Size : 1.000 oz (or 28.35g):
0.56 mg(4%)165.28 kcal(8%)12.77 g(10%)12.35 g(19%)2.07 g(4%)
85. Snacks, rice cakes, brown rice, multigrain - Iron
1.96 mg of Iron per 100g (14% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.96 mg(14%) 387.00(19%)80.10(62%)3.50(5%)8.50(15%)
Typical Serving Amount : 1.000 cake (or 9.00g):
0.18 mg(1%)34.83 kcal(2%)7.21 g(6%)0.32 g(0%)0.77 g(1%)
Other Serving Size : 2.000 cakes (or 18.00g):
0.35 mg(3%)69.66 kcal(3%)14.42 g(11%)0.63 g(1%)1.53 g(3%)
86. Snacks, rice cakes, brown rice, multigrain, unsalted - Iron
1.96 mg of Iron per 100g (14% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.96 mg(14%) 387.00(19%)80.10(62%)3.50(5%)8.50(15%)
Typical Serving Amount : 1.000 cake (or 9.00g):
0.18 mg(1%)34.83 kcal(2%)7.21 g(6%)0.32 g(0%)0.77 g(1%)
Other Serving Size : 2.000 cakes (or 18.00g):
0.35 mg(3%)69.66 kcal(3%)14.42 g(11%)0.63 g(1%)1.53 g(3%)
87. Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip - Iron
1.94 mg of Iron per 100g (14% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.94 mg(14%) 432.00(22%)62.20(48%)20.00(31%)9.80(18%)
Typical Serving Amount : 1.000 bar (1 oz) (or 28.00g):
0.54 mg(4%)120.96 kcal(6%)17.42 g(13%)5.6 g(9%)2.74 g(5%)
88. Snacks, shrimp cracker - Iron
1.91 mg of Iron per 100g (14% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.91 mg(14%) 426.00(21%)59.09(45%)17.86(27%)7.14(13%)
89. Snack, Mixed Berry Bar - Iron
1.89 mg of Iron per 100g (14% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.89 mg(14%) 383.00(19%)58.84(45%)10.53(16%)13.16(24%)
Typical Serving Amount : 1.000 bar (or 38.00g):
0.72 mg(5%)145.54 kcal(7%)22.36 g(17%)4 g(6%)5 g(9%)
90. Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar - Iron
1.88 mg of Iron per 100g (13% RDA)
Nutritional Value = 16.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.88 mg(13%) 325.00(16%)57.87(45%)9.27(14%)6.21(11%)
Typical Serving Amount : 1.000 bar (or 22.00g):
0.41 mg(3%)71.5 kcal(4%)12.73 g(10%)2.04 g(3%)1.37 g(2%)
91. Snacks, popcorn, cakes - Iron
1.87 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.87 mg(13%) 384.00(19%)80.10(62%)3.10(5%)9.70(17%)
Typical Serving Amount : 1.000 cake (or 10.00g):
0.19 mg(1%)38.4 kcal(2%)8.01 g(6%)0.31 g(0%)0.97 g(2%)
Other Serving Size : 2.000 cakes (or 20.00g):
0.37 mg(3%)76.8 kcal(4%)16.02 g(12%)0.62 g(1%)1.94 g(3%)
92. Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil - Iron
1.85 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.85 mg(13%) 557.00(28%)55.16(42%)34.02(52%)7.50(13%)
Typical Serving Amount : 1.000 cup (or 7.90g):
0.15 mg(1%)44 kcal(2%)4.36 g(3%)2.69 g(4%)0.59 g(1%)
Other Serving Size : 1.000 bag (or 87.00g):
1.61 mg(12%)484.59 kcal(24%)47.99 g(37%)29.6 g(46%)6.53 g(12%)
93. Snacks, potato chips, cheese-flavor - Iron
1.84 mg of Iron per 100g (13% RDA)
Nutritional Value = 15.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.84 mg(13%) 496.00(25%)57.70(44%)27.20(42%)8.50(15%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.52 mg(4%)140.62 kcal(7%)16.36 g(13%)7.71 g(12%)2.41 g(4%)
Other Serving Size : 1.000 bag (6 oz) (or 170.00g):
3.13 mg(22%)843.2 kcal(42%)98.09 g(75%)46.24 g(71%)14.45 g(26%)
94. Snacks, rice cakes, brown rice, rye - Iron
1.80 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.80 mg(13%) 386.00(19%)79.90(61%)3.80(6%)8.10(14%)
Typical Serving Amount : 1.000 cake (or 9.00g):
0.16 mg(1%)34.74 kcal(2%)7.19 g(6%)0.34 g(1%)0.73 g(1%)
Other Serving Size : 2.000 cakes (or 18.00g):
0.32 mg(2%)69.48 kcal(3%)14.38 g(11%)0.68 g(1%)1.46 g(3%)
95. Snacks, granola bar, with coconut, chocolate coated - Iron
1.75 mg of Iron per 100g (13% RDA)
Nutritional Value = 13.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.75 mg(13%) 531.00(27%)55.20(42%)32.20(50%)5.20(9%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.5 mg(4%)150.54 kcal(8%)15.65 g(12%)9.13 g(14%)1.47 g(3%)
96. Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor - Iron
1.74 mg of Iron per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.74 mg(12%) 491.00(25%)67.26(52%)21.11(32%)7.95(14%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.49 mg(4%)139.2 kcal(7%)19.07 g(15%)5.98 g(9%)2.25 g(4%)
97. Snacks, popcorn, caramel-coated, without peanuts - Iron
1.74 mg of Iron per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.74 mg(12%) 431.00(22%)79.10(61%)12.80(20%)3.80(7%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.49 mg(4%)122.19 kcal(6%)22.42 g(17%)3.63 g(6%)1.08 g(2%)
98. Snacks, cornnuts, barbecue-flavor - Iron
1.70 mg of Iron per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.70 mg(12%) 436.00(22%)71.70(55%)14.30(22%)9.00(16%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.48 mg(3%)123.61 kcal(6%)20.33 g(16%)4.05 g(6%)2.55 g(5%)
Other Serving Size : 2.000 oz (or 57.00g):
0.97 mg(7%)248.52 kcal(12%)40.87 g(31%)8.15 g(13%)5.13 g(9%)
99. Snacks, corn-based, extruded, chips, unsalted - Iron
1.70 mg of Iron per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.70 mg(12%) 557.00(28%)57.40(44%)33.40(51%)6.60(12%)
Typical Serving Amount : 1.000 cup, crushed (or 88.00g):
1.5 mg(11%)490.16 kcal(25%)50.51 g(39%)29.39 g(45%)5.81 g(10%)
Other Serving Size : 1.000 bag, single serving (or 28.00g):
0.48 mg(3%)155.96 kcal(8%)16.07 g(12%)9.35 g(14%)1.85 g(3%)
Other Serving Size : 10.000 chips (or 18.00g):
0.31 mg(2%)100.26 kcal(5%)10.33 g(8%)6.01 g(9%)1.19 g(2%)
100. Snacks, KRAFT, CORNNUTS, plain - Iron
1.67 mg of Iron per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Snacks
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.67 mg(12%) 446.00(22%)71.86(55%)15.64(24%)8.50(15%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.47 mg(3%)126.44 kcal(6%)20.37 g(16%)4.43 g(7%)2.41 g(4%)
Other Serving Size : 2.000 oz (or 57.00g):
0.95 mg(7%)254.22 kcal(13%)40.96 g(32%)8.91 g(14%)4.85 g(9%)
Other Serving Size : 1.000 cup (or 85.00g):
1.42 mg(10%)379.1 kcal(19%)61.08 g(47%)13.29 g(20%)7.23 g(13%)






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