Spices, cumin seed
- Iron, Fe: 66 mg
- Energy: 375 kcal
- Protein: 71 kcal
- Fat: 89 kcal
- Carbs: 177 kcal
Iron, Fe
Recommended Amounts
The Daily Value (DV) for Iron, Fe is 18 mg daily.
Foods rich in Iron, Fe
Spices, turmeric, ground
- Iron, Fe: 55 mg
- Energy: 312 kcal
- Protein: 39 kcal
- Fat: 13 kcal
- Carbs: 269 kcal
Cereal, O's, multigrain
- Iron, Fe: 47 mg
- Energy: 373 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 305 kcal
Spices, celery seed
- Iron, Fe: 45 mg
- Energy: 392 kcal
- Protein: 72 kcal
- Fat: 101 kcal
- Carbs: 165 kcal
Spices, bay leaf
- Iron, Fe: 43 mg
- Energy: 313 kcal
- Protein: 30 kcal
- Fat: 33 kcal
- Carbs: 300 kcal
Spices, anise seed
- Iron, Fe: 37 mg
- Energy: 337 kcal
- Protein: 70 kcal
- Fat: 64 kcal
- Carbs: 200 kcal
Spices, poultry seasoning
- Iron, Fe: 35 mg
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 30 kcal
- Carbs: 262 kcal
Spices, fenugreek seed
- Iron, Fe: 34 mg
- Energy: 323 kcal
- Protein: 92 kcal
- Fat: 26 kcal
- Carbs: 233 kcal
Cereals ready-to-eat, RALSTON CRISP RICE
- Iron, Fe: 33 mg
- Energy: 383 kcal
- Protein: 27 kcal
- Fat: 5.04 kcal
- Carbs: 345 kcal
Cereals ready-to-eat, RALSTON TASTEEOS
- Iron, Fe: 32 mg
- Energy: 395 kcal
- Protein: 43 kcal
- Fat: 21 kcal
- Carbs: 304 kcal
Cereal, O's, plain
- Iron, Fe: 31 mg
- Energy: 374 kcal
- Protein: 50 kcal
- Fat: 25 kcal
- Carbs: 272 kcal
Goose, liver, raw
- Iron, Fe: 31 mg
- Energy: 133 kcal
- Protein: 65 kcal
- Fat: 17 kcal
- Carbs: 25 kcal
Duck, domesticated, liver, raw
- Iron, Fe: 31 mg
- Energy: 136 kcal
- Protein: 75 kcal
- Fat: 19 kcal
- Carbs: 14 kcal
Cereal, oat squares
- Iron, Fe: 30 mg
- Energy: 378 kcal
- Protein: 42 kcal
- Fat: 21 kcal
- Carbs: 293 kcal
Cereals ready-to-eat, POST, ALPHA-BITS
- Iron, Fe: 30 mg
- Energy: 389 kcal
- Protein: 40 kcal
- Fat: 18 kcal
- Carbs: 321 kcal
Cereal, other, plain
- Iron, Fe: 29 mg
- Energy: 370 kcal
- Protein: 38 kcal
- Fat: 16 kcal
- Carbs: 295 kcal
Cereal, K's, plain
- Iron, Fe: 29 mg
- Energy: 356 kcal
- Protein: 76 kcal
- Fat: 6.32 kcal
- Carbs: 272 kcal
Cereal, corn squares
- Iron, Fe: 28 mg
- Energy: 369 kcal
- Protein: 32 kcal
- Fat: 10 kcal
- Carbs: 309 kcal
Cereal, oat bunches
- Iron, Fe: 28 mg
- Energy: 392 kcal
- Protein: 30 kcal
- Fat: 24 kcal
- Carbs: 305 kcal
Spices, sage, ground
- Iron, Fe: 28 mg
- Energy: 315 kcal
- Protein: 43 kcal
- Fat: 51 kcal
- Carbs: 243 kcal
Cereal, bran flakes, plain
- Iron, Fe: 28 mg
- Energy: 361 kcal
- Protein: 39 kcal
- Fat: 9.68 kcal
- Carbs: 300 kcal
Cereal, corn flakes, plain
- Iron, Fe: 28 mg
- Energy: 365 kcal
- Protein: 26 kcal
- Fat: 6.4 kcal
- Carbs: 318 kcal
Cereals ready-to-eat, POST Bran Flakes
- Iron, Fe: 28 mg
- Energy: 328 kcal
- Protein: 40 kcal
- Fat: 8.4 kcal
- Carbs: 322 kcal
Cereal, corn puffs
- Iron, Fe: 28 mg
- Energy: 371 kcal
- Protein: 31 kcal
- Fat: 10 kcal
- Carbs: 311 kcal
Cereal, wheat squares
- Iron, Fe: 28 mg
- Energy: 356 kcal
- Protein: 42 kcal
- Fat: 6.08 kcal
- Carbs: 300 kcal
Cereal, shredded wheat, flavored
- Iron, Fe: 28 mg
- Energy: 367 kcal
- Protein: 38 kcal
- Fat: 5.64 kcal
- Carbs: 316 kcal
Cereal, wheat flakes
- Iron, Fe: 28 mg
- Energy: 359 kcal
- Protein: 40 kcal
- Fat: 5.88 kcal
- Carbs: 305 kcal
Cereal, K's, flavored
- Iron, Fe: 27 mg
- Energy: 363 kcal
- Protein: 29 kcal
- Fat: 4.6 kcal
- Carbs: 324 kcal
Cereal, rice squares
- Iron, Fe: 27 mg
- Energy: 357 kcal
- Protein: 28 kcal
- Fat: 8.76 kcal
- Carbs: 310 kcal
Cereal, rice crispy, plain
- Iron, Fe: 27 mg
- Energy: 358 kcal
- Protein: 28 kcal
- Fat: 4.84 kcal
- Carbs: 319 kcal
Whale, beluga, meat, raw (Alaska Native)
- Iron, Fe: 26 mg
- Energy: 111 kcal
- Protein: 106 kcal
- Fat: 2 kcal
- Carbs: 0 kcal
Baby Toddler puffs, fruit
- Iron, Fe: 25 mg
- Energy: 344 kcal
- Protein: 25 kcal
- Fat: 9.2 kcal
- Carbs: 343 kcal
Baby Toddler puffs, vegetable
- Iron, Fe: 25 mg
- Energy: 344 kcal
- Protein: 25 kcal
- Fat: 9.2 kcal
- Carbs: 343 kcal
Spices, paprika
- Iron, Fe: 21 mg
- Energy: 282 kcal
- Protein: 57 kcal
- Fat: 52 kcal
- Carbs: 216 kcal
Cereal, other, honey
- Iron, Fe: 20 mg
- Energy: 388 kcal
- Protein: 32 kcal
- Fat: 23 kcal
- Carbs: 304 kcal
Spices, ginger, ground
- Iron, Fe: 20 mg
- Energy: 335 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 286 kcal
Spices, pumpkin pie spice
- Iron, Fe: 20 mg
- Energy: 342 kcal
- Protein: 23 kcal
- Fat: 50 kcal
- Carbs: 277 kcal
Seeds, sesame butter, paste
- Iron, Fe: 19 mg
- Energy: 586 kcal
- Protein: 72 kcal
- Fat: 203 kcal
- Carbs: 96 kcal
Spices, curry powder
- Iron, Fe: 19 mg
- Energy: 325 kcal
- Protein: 57 kcal
- Fat: 56 kcal
- Carbs: 223 kcal
Rice bran, crude
- Iron, Fe: 19 mg
- Energy: 316 kcal
- Protein: 53 kcal
- Fat: 83 kcal
- Carbs: 199 kcal
Spices, fennel seed
- Iron, Fe: 19 mg
- Energy: 345 kcal
- Protein: 63 kcal
- Fat: 59 kcal
- Carbs: 209 kcal
Thyme, fresh
- Iron, Fe: 17 mg
- Energy: 101 kcal
- Protein: 22 kcal
- Fat: 6.72 kcal
- Carbs: 98 kcal
Baking chocolate, unsweetened, squares
- Iron, Fe: 17 mg
- Energy: 642 kcal
- Protein: 57 kcal
- Fat: 209 kcal
- Carbs: 114 kcal
Spices, chili powder
- Iron, Fe: 17 mg
- Energy: 282 kcal
- Protein: 54 kcal
- Fat: 57 kcal
- Carbs: 199 kcal
Beverages, rich chocolate, powder
- Iron, Fe: 16 mg
- Energy: 372 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 372 kcal
Beverages, OVALTINE, Classic Malt powder
- Iron, Fe: 16 mg
- Energy: 372 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 373 kcal
Spices, dill seed
- Iron, Fe: 16 mg
- Energy: 305 kcal
- Protein: 64 kcal
- Fat: 58 kcal
- Carbs: 221 kcal
Spices, coriander seed
- Iron, Fe: 16 mg
- Energy: 298 kcal
- Protein: 49 kcal
- Fat: 71 kcal
- Carbs: 220 kcal
Spices, caraway seed
- Iron, Fe: 16 mg
- Energy: 333 kcal
- Protein: 79 kcal
- Fat: 58 kcal
- Carbs: 200 kcal
Soybeans, mature seeds, raw
- Iron, Fe: 16 mg
- Energy: 446 kcal
- Protein: 146 kcal
- Fat: 80 kcal
- Carbs: 121 kcal
Seeds, sesame flour, high-fat
- Iron, Fe: 15 mg
- Energy: 526 kcal
- Protein: 123 kcal
- Fat: 148 kcal
- Carbs: 106 kcal
Seeds, sesame meal, partially defatted
- Iron, Fe: 15 mg
- Energy: 567 kcal
- Protein: 68 kcal
- Fat: 192 kcal
- Carbs: 104 kcal
Soy protein isolate
- Iron, Fe: 15 mg
- Energy: 335 kcal
- Protein: 353 kcal
- Fat: 14 kcal
- Carbs: 0 kcal
Soy protein isolate, potassium type
- Iron, Fe: 15 mg
- Energy: 321 kcal
- Protein: 353 kcal
- Fat: 2.12 kcal
- Carbs: 10 kcal
Baby Toddler crunchies
- Iron, Fe: 14 mg
- Energy: 462 kcal
- Protein: 13 kcal
- Fat: 77 kcal
- Carbs: 277 kcal
Spices, pepper, white
- Iron, Fe: 14 mg
- Energy: 296 kcal
- Protein: 42 kcal
- Fat: 8.48 kcal
- Carbs: 274 kcal
Seeds, sesame flour, partially defatted
- Iron, Fe: 14 mg
- Energy: 382 kcal
- Protein: 161 kcal
- Fat: 48 kcal
- Carbs: 141 kcal
Seeds, sesame flour, low-fat
- Iron, Fe: 14 mg
- Energy: 333 kcal
- Protein: 201 kcal
- Fat: 7 kcal
- Carbs: 142 kcal
Spices, cardamom
- Iron, Fe: 14 mg
- Energy: 311 kcal
- Protein: 43 kcal
- Fat: 27 kcal
- Carbs: 274 kcal
Spices, mace, ground
- Iron, Fe: 14 mg
- Energy: 475 kcal
- Protein: 27 kcal
- Fat: 130 kcal
- Carbs: 202 kcal
Cocoa powder, not reconstituted
- Iron, Fe: 14 mg
- Energy: 228 kcal
- Protein: 78 kcal
- Fat: 55 kcal
- Carbs: 232 kcal
Soy meal, defatted, raw
- Iron, Fe: 14 mg
- Energy: 337 kcal
- Protein: 197 kcal
- Fat: 9.56 kcal
- Carbs: 144 kcal
Winged beans, mature seeds, raw
- Iron, Fe: 13 mg
- Energy: 409 kcal
- Protein: 119 kcal
- Fat: 65 kcal
- Carbs: 167 kcal
Baby Toddler bar
- Iron, Fe: 13 mg
- Energy: 344 kcal
- Protein: 22 kcal
- Fat: 21 kcal
- Carbs: 275 kcal
Cereal, oat bran, ready-to-eat
- Iron, Fe: 12 mg
- Energy: 403 kcal
- Protein: 42 kcal
- Fat: 41 kcal
- Carbs: 273 kcal
Mushrooms, morel, raw
- Iron, Fe: 12 mg
- Energy: 31 kcal
- Protein: 12 kcal
- Fat: 2.28 kcal
- Carbs: 20 kcal
Cookie, chocolate sandwich
- Iron, Fe: 12 mg
- Energy: 464 kcal
- Protein: 21 kcal
- Fat: 77 kcal
- Carbs: 284 kcal
Cookie, chocolate and vanilla sandwich
- Iron, Fe: 12 mg
- Energy: 464 kcal
- Protein: 21 kcal
- Fat: 77 kcal
- Carbs: 284 kcal
Beverages, Protein powder soy based
- Iron, Fe: 12 mg
- Energy: 388 kcal
- Protein: 222 kcal
- Fat: 22 kcal
- Carbs: 116 kcal
Meat extender
- Iron, Fe: 12 mg
- Energy: 311 kcal
- Protein: 167 kcal
- Fat: 12 kcal
- Carbs: 139 kcal
Chocolate, dark, 70-85% cacao solids
- Iron, Fe: 12 mg
- Energy: 598 kcal
- Protein: 31 kcal
- Fat: 171 kcal
- Carbs: 184 kcal
Fish, caviar, black and red, granular
- Iron, Fe: 12 mg
- Energy: 264 kcal
- Protein: 98 kcal
- Fat: 72 kcal
- Carbs: 16 kcal
Caviar
- Iron, Fe: 12 mg
- Energy: 264 kcal
- Protein: 98 kcal
- Fat: 72 kcal
- Carbs: 16 kcal
Spearmint, fresh
- Iron, Fe: 12 mg
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 34 kcal
Spices, cloves, ground
- Iron, Fe: 12 mg
- Energy: 274 kcal
- Protein: 24 kcal
- Fat: 52 kcal
- Carbs: 262 kcal
Cereal, O's, flavored
- Iron, Fe: 12 mg
- Energy: 385 kcal
- Protein: 34 kcal
- Fat: 21 kcal
- Carbs: 304 kcal
Cereal, O's, honey nut
- Iron, Fe: 12 mg
- Energy: 385 kcal
- Protein: 34 kcal
- Fat: 21 kcal
- Carbs: 304 kcal
Cereal, frosted oats with marshmallows
- Iron, Fe: 12 mg
- Energy: 372 kcal
- Protein: 33 kcal
- Fat: 16 kcal
- Carbs: 306 kcal
Formulated bar, POWER BAR, chocolate
- Iron, Fe: 12 mg
- Energy: 363 kcal
- Protein: 57 kcal
- Fat: 12 kcal
- Carbs: 279 kcal
Nutrition bar (PowerBar)
- Iron, Fe: 12 mg
- Energy: 363 kcal
- Protein: 57 kcal
- Fat: 12 kcal
- Carbs: 279 kcal
Baby Toddler cookie
- Iron, Fe: 12 mg
- Energy: 420 kcal
- Protein: 40 kcal
- Fat: 45 kcal
- Carbs: 279 kcal
Braunschweiger (a liver sausage), pork
- Iron, Fe: 11 mg
- Energy: 327 kcal
- Protein: 58 kcal
- Fat: 114 kcal
- Carbs: 12 kcal
Liverwurst
- Iron, Fe: 11 mg
- Energy: 327 kcal
- Protein: 58 kcal
- Fat: 114 kcal
- Carbs: 12 kcal
Spices, saffron
- Iron, Fe: 11 mg
- Energy: 310 kcal
- Protein: 46 kcal
- Fat: 23 kcal
- Carbs: 261 kcal
Cereal, multigrain
- Iron, Fe: 11 mg
- Energy: 373 kcal
- Protein: 47 kcal
- Fat: 14 kcal
- Carbs: 296 kcal
Snack, BALANCE, original bar
- Iron, Fe: 11 mg
- Energy: 415 kcal
- Protein: 112 kcal
- Fat: 48 kcal
- Carbs: 195 kcal
Nutrition bar (Balance Original Bar)
- Iron, Fe: 11 mg
- Energy: 415 kcal
- Protein: 112 kcal
- Fat: 48 kcal
- Carbs: 195 kcal
Mothbeans, mature seeds, raw
- Iron, Fe: 11 mg
- Energy: 343 kcal
- Protein: 92 kcal
- Fat: 6.44 kcal
- Carbs: 246 kcal
Liver cheese, pork
- Iron, Fe: 11 mg
- Energy: 304 kcal
- Protein: 61 kcal
- Fat: 102 kcal
- Carbs: 8.4 kcal
Cereal, reduced sugar
- Iron, Fe: 11 mg
- Energy: 376 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 308 kcal
Game meat, bear, cooked, simmered
- Iron, Fe: 11 mg
- Energy: 259 kcal
- Protein: 130 kcal
- Fat: 54 kcal
- Carbs: 0 kcal
Bear
- Iron, Fe: 11 mg
- Energy: 257 kcal
- Protein: 129 kcal
- Fat: 53 kcal
- Carbs: 0 kcal
Wheat bran, crude
- Iron, Fe: 11 mg
- Energy: 216 kcal
- Protein: 62 kcal
- Fat: 17 kcal
- Carbs: 258 kcal
Wheat bran
- Iron, Fe: 11 mg
- Energy: 216 kcal
- Protein: 62 kcal
- Fat: 17 kcal
- Carbs: 258 kcal
Beans, white, mature seeds, raw
- Iron, Fe: 10 mg
- Energy: 333 kcal
- Protein: 93 kcal
- Fat: 3.4 kcal
- Carbs: 241 kcal
SCHIFF,TIGER'S MILK BAR
- Iron, Fe: 10 mg
- Energy: 387 kcal
- Protein: 67 kcal
- Fat: 57 kcal
- Carbs: 226 kcal
Nutrition bar (Tiger's Milk)
- Iron, Fe: 10 mg
- Energy: 387 kcal
- Protein: 67 kcal
- Fat: 57 kcal
- Carbs: 226 kcal
Cereal, chocolate puffs
- Iron, Fe: 10 mg
- Energy: 388 kcal
- Protein: 22 kcal
- Fat: 20 kcal
- Carbs: 324 kcal
Cereal, other, peanut butter
- Iron, Fe: 10 mg
- Energy: 422 kcal
- Protein: 29 kcal
- Fat: 44 kcal
- Carbs: 292 kcal
Liver, chicken
- Iron, Fe: 10 mg
- Energy: 189 kcal
- Protein: 80 kcal
- Fat: 35 kcal
- Carbs: 26 kcal
Game meat, beaver, cooked, roasted
- Iron, Fe: 10 mg
- Energy: 212 kcal
- Protein: 139 kcal
- Fat: 28 kcal
- Carbs: 0 kcal
Cowpeas, catjang, mature seeds, raw
- Iron, Fe: 9.95 mg
- Energy: 343 kcal
- Protein: 95 kcal
- Fat: 8.28 kcal
- Carbs: 239 kcal
Beaver
- Iron, Fe: 9.92 mg
- Energy: 210 kcal
- Protein: 138 kcal
- Fat: 28 kcal
- Carbs: 0 kcal
Cereal, crunch
- Iron, Fe: 9.92 mg
- Energy: 398 kcal
- Protein: 17 kcal
- Fat: 22 kcal
- Carbs: 328 kcal
Cereal, other, chocolate
- Iron, Fe: 9.92 mg
- Energy: 384 kcal
- Protein: 21 kcal
- Fat: 18 kcal
- Carbs: 326 kcal
Cereal, corn flakes, flavored
- Iron, Fe: 9.9 mg
- Energy: 375 kcal
- Protein: 19 kcal
- Fat: 5.08 kcal
- Carbs: 339 kcal
Cereal, bran flakes, flavored
- Iron, Fe: 9.85 mg
- Energy: 353 kcal
- Protein: 33 kcal
- Fat: 4.72 kcal
- Carbs: 315 kcal
Spices, poppy seed
- Iron, Fe: 9.76 mg
- Energy: 525 kcal
- Protein: 72 kcal
- Fat: 166 kcal
- Carbs: 113 kcal
Spices, pepper, black
- Iron, Fe: 9.71 mg
- Energy: 251 kcal
- Protein: 42 kcal
- Fat: 13 kcal
- Carbs: 256 kcal
Cereal, fruit rings
- Iron, Fe: 9.68 mg
- Energy: 383 kcal
- Protein: 21 kcal
- Fat: 13 kcal
- Carbs: 329 kcal
Cereal, flavored puffs
- Iron, Fe: 9.61 mg
- Energy: 380 kcal
- Protein: 23 kcal
- Fat: 8.64 kcal
- Carbs: 335 kcal
Sausage, turkey, hot, smoked
- Iron, Fe: 9.6 mg
- Energy: 158 kcal
- Protein: 60 kcal
- Fat: 35 kcal
- Carbs: 19 kcal
Sausage, Italian, turkey, smoked
- Iron, Fe: 9.6 mg
- Energy: 158 kcal
- Protein: 60 kcal
- Fat: 35 kcal
- Carbs: 19 kcal
Cereal, corn squares, flavored
- Iron, Fe: 9.6 mg
- Energy: 381 kcal
- Protein: 21 kcal
- Fat: 13 kcal
- Carbs: 325 kcal
Cereal, chocolate crispy
- Iron, Fe: 9.56 mg
- Energy: 380 kcal
- Protein: 21 kcal
- Fat: 17 kcal
- Carbs: 327 kcal
Flour, soy, full-fat
- Iron, Fe: 9.51 mg
- Energy: 452 kcal
- Protein: 154 kcal
- Fat: 83 kcal
- Carbs: 112 kcal
Cereal, cinnamon toast
- Iron, Fe: 9.4 mg
- Energy: 414 kcal
- Protein: 24 kcal
- Fat: 40 kcal
- Carbs: 301 kcal
Soy flour, defatted
- Iron, Fe: 9.24 mg
- Energy: 327 kcal
- Protein: 206 kcal
- Fat: 4.88 kcal
- Carbs: 136 kcal
Spices, mustard seed, ground
- Iron, Fe: 9.21 mg
- Energy: 508 kcal
- Protein: 104 kcal
- Fat: 145 kcal
- Carbs: 112 kcal
Pate, chicken liver, canned
- Iron, Fe: 9.19 mg
- Energy: 201 kcal
- Protein: 54 kcal
- Fat: 52 kcal
- Carbs: 26 kcal
Liver, paste or pate
- Iron, Fe: 9.19 mg
- Energy: 201 kcal
- Protein: 54 kcal
- Fat: 52 kcal
- Carbs: 26 kcal
Cereal, rice crispy, flavored
- Iron, Fe: 9.12 mg
- Energy: 372 kcal
- Protein: 20 kcal
- Fat: 3.68 kcal
- Carbs: 344 kcal
Wheat germ
- Iron, Fe: 9.09 mg
- Energy: 382 kcal
- Protein: 116 kcal
- Fat: 43 kcal
- Carbs: 198 kcal
Cereals ready-to-eat, Post, Waffle Crisp
- Iron, Fe: 9 mg
- Energy: 390 kcal
- Protein: 26 kcal
- Fat: 20 kcal
- Carbs: 332 kcal
Chicken, liver, all classes, raw
- Iron, Fe: 8.99 mg
- Energy: 119 kcal
- Protein: 68 kcal
- Fat: 19 kcal
- Carbs: 2.92 kcal
Tahini
- Iron, Fe: 8.95 mg
- Energy: 595 kcal
- Protein: 68 kcal
- Fat: 215 kcal
- Carbs: 85 kcal
Turkey, all classes, liver, raw
- Iron, Fe: 8.94 mg
- Energy: 128 kcal
- Protein: 73 kcal
- Fat: 22 kcal
- Carbs: 0 kcal
Seaweed, irishmoss, raw
- Iron, Fe: 8.9 mg
- Energy: 49 kcal
- Protein: 6.04 kcal
- Fat: 0.64 kcal
- Carbs: 49 kcal
Liverwurst spread
- Iron, Fe: 8.85 mg
- Energy: 305 kcal
- Protein: 50 kcal
- Fat: 102 kcal
- Carbs: 24 kcal
Beans, black turtle, mature seeds, raw
- Iron, Fe: 8.7 mg
- Energy: 339 kcal
- Protein: 85 kcal
- Fat: 3.6 kcal
- Carbs: 253 kcal
Yardlong beans, mature seeds, raw
- Iron, Fe: 8.61 mg
- Energy: 347 kcal
- Protein: 97 kcal
- Fat: 5.24 kcal
- Carbs: 248 kcal
Natto
- Iron, Fe: 8.6 mg
- Energy: 211 kcal
- Protein: 78 kcal
- Fat: 44 kcal
- Carbs: 51 kcal
Natto
- Iron, Fe: 8.6 mg
- Energy: 211 kcal
- Protein: 78 kcal
- Fat: 44 kcal
- Carbs: 51 kcal
Nutritional powder mix (Muscle Milk)
- Iron, Fe: 8.57 mg
- Energy: 411 kcal
- Protein: 183 kcal
- Fat: 69 kcal
- Carbs: 74 kcal
Spices, cinnamon, ground
- Iron, Fe: 8.32 mg
- Energy: 247 kcal
- Protein: 16 kcal
- Fat: 4.96 kcal
- Carbs: 322 kcal
Soy flour, low-fat
- Iron, Fe: 8.2 mg
- Energy: 372 kcal
- Protein: 199 kcal
- Fat: 36 kcal
- Carbs: 123 kcal
Lemon grass (citronella), raw
- Iron, Fe: 8.17 mg
- Energy: 99 kcal
- Protein: 7.28 kcal
- Fat: 1.96 kcal
- Carbs: 101 kcal
Dark chocolate candy
- Iron, Fe: 8.13 mg
- Energy: 550 kcal
- Protein: 20 kcal
- Fat: 129 kcal
- Carbs: 240 kcal
Pumpkin seeds, unsalted
- Iron, Fe: 8.07 mg
- Energy: 574 kcal
- Protein: 119 kcal
- Fat: 196 kcal
- Carbs: 59 kcal
Chocolate, dark, 45- 59% cacao solids
- Iron, Fe: 8.02 mg
- Energy: 546 kcal
- Protein: 20 kcal
- Fat: 125 kcal
- Carbs: 245 kcal
Pumpkin seeds, salted
- Iron, Fe: 7.97 mg
- Energy: 567 kcal
- Protein: 118 kcal
- Fat: 194 kcal
- Carbs: 58 kcal
Seeds, hemp seed, hulled
- Iron, Fe: 7.95 mg
- Energy: 553 kcal
- Protein: 126 kcal
- Fat: 195 kcal
- Carbs: 35 kcal
Papad
- Iron, Fe: 7.8 mg
- Energy: 371 kcal
- Protein: 102 kcal
- Fat: 13 kcal
- Carbs: 239 kcal
Spices, pepper, red or cayenne
- Iron, Fe: 7.8 mg
- Energy: 318 kcal
- Protein: 48 kcal
- Fat: 69 kcal
- Carbs: 227 kcal
Papad, grilled or broiled
- Iron, Fe: 7.8 mg
- Energy: 371 kcal
- Protein: 102 kcal
- Fat: 13 kcal
- Carbs: 239 kcal
Cookie, vanilla sandwich, extra filling
- Iron, Fe: 7.8 mg
- Energy: 497 kcal
- Protein: 17 kcal
- Fat: 98 kcal
- Carbs: 273 kcal
Beans, small white, mature seeds, raw
- Iron, Fe: 7.73 mg
- Energy: 336 kcal
- Protein: 84 kcal
- Fat: 4.72 kcal
- Carbs: 249 kcal
Crackers, saltines, fat-free, low-sodium
- Iron, Fe: 7.72 mg
- Energy: 393 kcal
- Protein: 42 kcal
- Fat: 6.4 kcal
- Carbs: 329 kcal
Chia seeds
- Iron, Fe: 7.72 mg
- Energy: 486 kcal
- Protein: 66 kcal
- Fat: 123 kcal
- Carbs: 168 kcal
Crackers, saltine, reduced fat
- Iron, Fe: 7.72 mg
- Energy: 393 kcal
- Protein: 42 kcal
- Fat: 6.4 kcal
- Carbs: 329 kcal
Teff, uncooked
- Iron, Fe: 7.63 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 9.52 kcal
- Carbs: 293 kcal
Amaranth grain, uncooked
- Iron, Fe: 7.61 mg
- Energy: 371 kcal
- Protein: 54 kcal
- Fat: 28 kcal
- Carbs: 261 kcal
Mungo beans, mature seeds, raw
- Iron, Fe: 7.57 mg
- Energy: 341 kcal
- Protein: 101 kcal
- Fat: 6.56 kcal
- Carbs: 236 kcal
Lima beans, large, mature seeds, raw
- Iron, Fe: 7.51 mg
- Energy: 338 kcal
- Protein: 86 kcal
- Fat: 2.76 kcal
- Carbs: 254 kcal
Lentils, pink or red, raw
- Iron, Fe: 7.39 mg
- Energy: 358 kcal
- Protein: 96 kcal
- Fat: 8.68 kcal
- Carbs: 252 kcal
Crackers, cream, Gamesa Sabrosas
- Iron, Fe: 7.38 mg
- Energy: 484 kcal
- Protein: 28 kcal
- Fat: 81 kcal
- Carbs: 258 kcal
Flour, soy, defatted
- Iron, Fe: 7.34 mg
- Energy: 366 kcal
- Protein: 204 kcal
- Fat: 13 kcal
- Carbs: 132 kcal
Oysters, canned
- Iron, Fe: 7.28 mg
- Energy: 74 kcal
- Protein: 31 kcal
- Fat: 11 kcal
- Carbs: 17 kcal
Emu, inside drums, cooked, broiled
- Iron, Fe: 7.27 mg
- Energy: 156 kcal
- Protein: 130 kcal
- Fat: 8.04 kcal
- Carbs: 0 kcal
Dark chocolate candy with nuts
- Iron, Fe: 7.25 mg
- Energy: 560 kcal
- Protein: 33 kcal
- Fat: 145 kcal
- Carbs: 209 kcal
Game meat, muskrat, cooked, roasted
- Iron, Fe: 7.1 mg
- Energy: 234 kcal
- Protein: 120 kcal
- Fat: 47 kcal
- Carbs: 0 kcal
Game meat, raccoon, cooked, roasted
- Iron, Fe: 7.1 mg
- Energy: 255 kcal
- Protein: 117 kcal
- Fat: 58 kcal
- Carbs: 0 kcal
Desserts, rennin, tablets, unsweetened
- Iron, Fe: 7.07 mg
- Energy: 84 kcal
- Protein: 4 kcal
- Fat: 0.4 kcal
- Carbs: 79 kcal
Spices, allspice, ground
- Iron, Fe: 7.06 mg
- Energy: 263 kcal
- Protein: 24 kcal
- Fat: 35 kcal
- Carbs: 288 kcal
Potatoes, baked, skin, without salt
- Iron, Fe: 7.04 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Potatoes, baked, skin only, with salt
- Iron, Fe: 7.04 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Raccoon
- Iron, Fe: 7.04 mg
- Energy: 253 kcal
- Protein: 116 kcal
- Fat: 58 kcal
- Carbs: 0 kcal
Beans, yellow, mature seeds, raw
- Iron, Fe: 7.01 mg
- Energy: 345 kcal
- Protein: 88 kcal
- Fat: 10 kcal
- Carbs: 243 kcal
Sesame butter, creamy
- Iron, Fe: 7 mg
- Energy: 697 kcal
- Protein: 79 kcal
- Fat: 250 kcal
- Carbs: 57 kcal
Emu, full rump, cooked, broiled
- Iron, Fe: 6.89 mg
- Energy: 168 kcal
- Protein: 135 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Game meat, squirrel, cooked, roasted
- Iron, Fe: 6.81 mg
- Energy: 173 kcal
- Protein: 123 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Beans, pink, mature seeds, raw
- Iron, Fe: 6.77 mg
- Energy: 343 kcal
- Protein: 84 kcal
- Fat: 4.52 kcal
- Carbs: 257 kcal
Squirrel
- Iron, Fe: 6.76 mg
- Energy: 172 kcal
- Protein: 122 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Mung beans, mature seeds, raw
- Iron, Fe: 6.74 mg
- Energy: 347 kcal
- Protein: 95 kcal
- Fat: 4.6 kcal
- Carbs: 250 kcal
Mollusks, oyster, eastern, canned
- Iron, Fe: 6.7 mg
- Energy: 68 kcal
- Protein: 28 kcal
- Fat: 9.88 kcal
- Carbs: 16 kcal
Cereals ready-to-eat, POST, GOLDEN CRISP
- Iron, Fe: 6.7 mg
- Energy: 380 kcal
- Protein: 22 kcal
- Fat: 6.8 kcal
- Carbs: 360 kcal
Beans, kidney, red, mature seeds, raw
- Iron, Fe: 6.69 mg
- Energy: 337 kcal
- Protein: 90 kcal
- Fat: 4.24 kcal
- Carbs: 245 kcal
Nuts, cashew nuts, raw
- Iron, Fe: 6.68 mg
- Energy: 553 kcal
- Protein: 73 kcal
- Fat: 175 kcal
- Carbs: 121 kcal
Rosemary, fresh
- Iron, Fe: 6.65 mg
- Energy: 131 kcal
- Protein: 13 kcal
- Fat: 23 kcal
- Carbs: 83 kcal
Snacks, CLIF BAR, mixed flavors
- Iron, Fe: 6.62 mg
- Energy: 346 kcal
- Protein: 59 kcal
- Fat: 24 kcal
- Carbs: 262 kcal
Nutrition bar (Clif Bar)
- Iron, Fe: 6.62 mg
- Energy: 346 kcal
- Protein: 59 kcal
- Fat: 24 kcal
- Carbs: 262 kcal
Lamb, New Zealand, imported, kidney, raw
- Iron, Fe: 6.6 mg
- Energy: 84 kcal
- Protein: 61 kcal
- Fat: 10 kcal
- Carbs: 0.12 kcal
Dill weed, fresh
- Iron, Fe: 6.59 mg
- Energy: 43 kcal
- Protein: 14 kcal
- Fat: 4.48 kcal
- Carbs: 28 kcal
Waffle, plain, frozen
- Iron, Fe: 6.59 mg
- Energy: 309 kcal
- Protein: 30 kcal
- Fat: 38 kcal
- Carbs: 194 kcal
Lentils, raw
- Iron, Fe: 6.51 mg
- Energy: 352 kcal
- Protein: 99 kcal
- Fat: 4.24 kcal
- Carbs: 253 kcal
Cookies, molasses
- Iron, Fe: 6.43 mg
- Energy: 430 kcal
- Protein: 22 kcal
- Fat: 51 kcal
- Carbs: 295 kcal
Noodles, chinese, chow mein
- Iron, Fe: 6.43 mg
- Energy: 471 kcal
- Protein: 44 kcal
- Fat: 85 kcal
- Carbs: 255 kcal
Waffle, school
- Iron, Fe: 6.43 mg
- Energy: 257 kcal
- Protein: 29 kcal
- Fat: 14 kcal
- Carbs: 197 kcal
Crackers, Cuban
- Iron, Fe: 6.43 mg
- Energy: 430 kcal
- Protein: 22 kcal
- Fat: 51 kcal
- Carbs: 295 kcal
Cookie, molasses
- Iron, Fe: 6.43 mg
- Energy: 430 kcal
- Protein: 22 kcal
- Fat: 51 kcal
- Carbs: 295 kcal
Cookie, Lebkuchen
- Iron, Fe: 6.43 mg
- Energy: 430 kcal
- Protein: 22 kcal
- Fat: 51 kcal
- Carbs: 295 kcal
Waffle, whole grain, reduced fat
- Iron, Fe: 6.43 mg
- Energy: 257 kcal
- Protein: 29 kcal
- Fat: 14 kcal
- Carbs: 197 kcal
Blood sausage
- Iron, Fe: 6.4 mg
- Energy: 379 kcal
- Protein: 58 kcal
- Fat: 138 kcal
- Carbs: 5.16 kcal
Cookies, gingersnaps
- Iron, Fe: 6.4 mg
- Energy: 416 kcal
- Protein: 22 kcal
- Fat: 39 kcal
- Carbs: 308 kcal
Liver sausage, liverwurst, pork
- Iron, Fe: 6.4 mg
- Energy: 326 kcal
- Protein: 56 kcal
- Fat: 114 kcal
- Carbs: 8.8 kcal
Blood sausage
- Iron, Fe: 6.4 mg
- Energy: 379 kcal
- Protein: 58 kcal
- Fat: 138 kcal
- Carbs: 5.16 kcal
Cookie, gingersnaps
- Iron, Fe: 6.4 mg
- Energy: 416 kcal
- Protein: 22 kcal
- Fat: 39 kcal
- Carbs: 308 kcal
Waffle, chocolate, frozen
- Iron, Fe: 6.38 mg
- Energy: 320 kcal
- Protein: 30 kcal
- Fat: 42 kcal
- Carbs: 196 kcal
Soy flour, full-fat, raw
- Iron, Fe: 6.37 mg
- Energy: 434 kcal
- Protein: 151 kcal
- Fat: 83 kcal
- Carbs: 128 kcal
Sesame seeds
- Iron, Fe: 6.36 mg
- Energy: 631 kcal
- Protein: 82 kcal
- Fat: 245 kcal
- Carbs: 47 kcal
Snacks, crisped rice bar, almond
- Iron, Fe: 6.35 mg
- Energy: 458 kcal
- Protein: 28 kcal
- Fat: 82 kcal
- Carbs: 258 kcal
Heart
- Iron, Fe: 6.33 mg
- Energy: 164 kcal
- Protein: 113 kcal
- Fat: 19 kcal
- Carbs: 0.6 kcal
Chocolate, dark, 60-69% cacao solids
- Iron, Fe: 6.32 mg
- Energy: 579 kcal
- Protein: 24 kcal
- Fat: 153 kcal
- Carbs: 210 kcal
Snacks, crisped rice bar, chocolate chip
- Iron, Fe: 6.3 mg
- Energy: 404 kcal
- Protein: 20 kcal
- Fat: 54 kcal
- Carbs: 292 kcal
Olives, ripe, canned (small-extra large)
- Iron, Fe: 6.28 mg
- Energy: 116 kcal
- Protein: 3.36 kcal
- Fat: 44 kcal
- Carbs: 24 kcal
Olives, black
- Iron, Fe: 6.28 mg
- Energy: 116 kcal
- Protein: 3.36 kcal
- Fat: 44 kcal
- Carbs: 24 kcal
Waffle, fruit, frozen
- Iron, Fe: 6.27 mg
- Energy: 296 kcal
- Protein: 28 kcal
- Fat: 36 kcal
- Carbs: 186 kcal
Wheat germ, crude
- Iron, Fe: 6.26 mg
- Energy: 360 kcal
- Protein: 93 kcal
- Fat: 39 kcal
- Carbs: 207 kcal
Chicken, capons, giblets, raw
- Iron, Fe: 6.25 mg
- Energy: 130 kcal
- Protein: 73 kcal
- Fat: 21 kcal
- Carbs: 5.68 kcal
Parsley, fresh
- Iron, Fe: 6.2 mg
- Energy: 36 kcal
- Protein: 12 kcal
- Fat: 3.16 kcal
- Carbs: 25 kcal
Parsley, raw
- Iron, Fe: 6.2 mg
- Energy: 36 kcal
- Protein: 12 kcal
- Fat: 3.16 kcal
- Carbs: 25 kcal
Game meat, caribou, cooked, roasted
- Iron, Fe: 6.17 mg
- Energy: 167 kcal
- Protein: 119 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Pancakes, school
- Iron, Fe: 6.16 mg
- Energy: 231 kcal
- Protein: 25 kcal
- Fat: 26 kcal
- Carbs: 162 kcal
Caribou
- Iron, Fe: 6.12 mg
- Energy: 166 kcal
- Protein: 118 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Liver, beef
- Iron, Fe: 6.12 mg
- Energy: 174 kcal
- Protein: 105 kcal
- Fat: 19 kcal
- Carbs: 20 kcal
Waffle, whole grain, frozen
- Iron, Fe: 6.12 mg
- Energy: 289 kcal
- Protein: 27 kcal
- Fat: 34 kcal
- Carbs: 187 kcal
Mollusks, cuttlefish, mixed species, raw
- Iron, Fe: 6.02 mg
- Energy: 79 kcal
- Protein: 65 kcal
- Fat: 2.8 kcal
- Carbs: 3.28 kcal
Cashews, unroasted
- Iron, Fe: 6 mg
- Energy: 574 kcal
- Protein: 61 kcal
- Fat: 185 kcal
- Carbs: 131 kcal
Snack bar, oatmeal
- Iron, Fe: 6 mg
- Energy: 389 kcal
- Protein: 27 kcal
- Fat: 27 kcal
- Carbs: 302 kcal
Milk and cereal bar
- Iron, Fe: 5.99 mg
- Energy: 413 kcal
- Protein: 26 kcal
- Fat: 44 kcal
- Carbs: 288 kcal
Milk 'n Cereal bar
- Iron, Fe: 5.99 mg
- Energy: 413 kcal
- Protein: 26 kcal
- Fat: 44 kcal
- Carbs: 288 kcal
Chicken, heart, all classes, raw
- Iron, Fe: 5.96 mg
- Energy: 153 kcal
- Protein: 62 kcal
- Fat: 37 kcal
- Carbs: 2.84 kcal
Fish, whitefish, eggs (Alaska Native)
- Iron, Fe: 5.95 mg
- Energy: 104 kcal
- Protein: 59 kcal
- Fat: 12 kcal
- Carbs: 20 kcal
Crackers, rye, wafers, plain
- Iron, Fe: 5.94 mg
- Energy: 334 kcal
- Protein: 38 kcal
- Fat: 3.6 kcal
- Carbs: 322 kcal
Chicken, stewing, giblets, raw
- Iron, Fe: 5.93 mg
- Energy: 168 kcal
- Protein: 72 kcal
- Fat: 37 kcal
- Carbs: 8.52 kcal
Turkey, whole, giblets, raw
- Iron, Fe: 5.92 mg
- Energy: 124 kcal
- Protein: 73 kcal
- Fat: 20 kcal
- Carbs: 0.28 kcal
Dove, cooked, NS as to cooking method
- Iron, Fe: 5.88 mg
- Energy: 212 kcal
- Protein: 95 kcal
- Fat: 52 kcal
- Carbs: 0 kcal
Oysters, steamed
- Iron, Fe: 5.84 mg
- Energy: 65 kcal
- Protein: 29 kcal
- Fat: 8.64 kcal
- Carbs: 14 kcal
Waffle, whole grain, fruit, frozen
- Iron, Fe: 5.83 mg
- Energy: 278 kcal
- Protein: 26 kcal
- Fat: 32 kcal
- Carbs: 180 kcal
Soy flour, full-fat, roasted
- Iron, Fe: 5.82 mg
- Energy: 439 kcal
- Protein: 152 kcal
- Fat: 87 kcal
- Carbs: 122 kcal
Cashews, unsalted
- Iron, Fe: 5.82 mg
- Energy: 584 kcal
- Protein: 59 kcal
- Fat: 192 kcal
- Carbs: 127 kcal
Pancakes, whole grain, frozen
- Iron, Fe: 5.82 mg
- Energy: 232 kcal
- Protein: 22 kcal
- Fat: 27 kcal
- Carbs: 154 kcal
Cashews, lightly salted
- Iron, Fe: 5.8 mg
- Energy: 581 kcal
- Protein: 59 kcal
- Fat: 191 kcal
- Carbs: 126 kcal
Mollusks, oyster, eastern, farmed, raw
- Iron, Fe: 5.78 mg
- Energy: 59 kcal
- Protein: 21 kcal
- Fat: 6.2 kcal
- Carbs: 22 kcal
Flaxseed, ground
- Iron, Fe: 5.78 mg
- Energy: 545 kcal
- Protein: 72 kcal
- Fat: 149 kcal
- Carbs: 137 kcal
Cashews, salted
- Iron, Fe: 5.77 mg
- Energy: 578 kcal
- Protein: 59 kcal
- Fat: 190 kcal
- Carbs: 126 kcal
Kidney
- Iron, Fe: 5.75 mg
- Energy: 157 kcal
- Protein: 108 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Seeds, flaxseed
- Iron, Fe: 5.73 mg
- Energy: 534 kcal
- Protein: 73 kcal
- Fat: 169 kcal
- Carbs: 116 kcal
Flax seeds
- Iron, Fe: 5.73 mg
- Energy: 534 kcal
- Protein: 73 kcal
- Fat: 169 kcal
- Carbs: 116 kcal
Oysters, baked or broiled
- Iron, Fe: 5.73 mg
- Energy: 104 kcal
- Protein: 28 kcal
- Fat: 27 kcal
- Carbs: 14 kcal
Dove, fried
- Iron, Fe: 5.72 mg
- Energy: 223 kcal
- Protein: 92 kcal
- Fat: 55 kcal
- Carbs: 5.84 kcal
Pancakes, plain, frozen
- Iron, Fe: 5.67 mg
- Energy: 233 kcal
- Protein: 21 kcal
- Fat: 27 kcal
- Carbs: 151 kcal
Crackers, snack, Goya Crackers
- Iron, Fe: 5.66 mg
- Energy: 433 kcal
- Protein: 57 kcal
- Fat: 53 kcal
- Carbs: 257 kcal
Spices, garlic powder
- Iron, Fe: 5.65 mg
- Energy: 331 kcal
- Protein: 66 kcal
- Fat: 2.92 kcal
- Carbs: 291 kcal
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR
- Iron, Fe: 5.65 mg
- Energy: 403 kcal
- Protein: 38 kcal
- Fat: 44 kcal
- Carbs: 267 kcal
Toaster pastries, brown-sugar-cinnamon
- Iron, Fe: 5.62 mg
- Energy: 370 kcal
- Protein: 16 kcal
- Fat: 32 kcal
- Carbs: 291 kcal
Waffles, plain, frozen, ready-to-heat
- Iron, Fe: 5.61 mg
- Energy: 285 kcal
- Protein: 26 kcal
- Fat: 39 kcal
- Carbs: 172 kcal
Soybean, curd cheese
- Iron, Fe: 5.6 mg
- Energy: 151 kcal
- Protein: 50 kcal
- Fat: 32 kcal
- Carbs: 28 kcal
Soybean curd cheese
- Iron, Fe: 5.6 mg
- Energy: 151 kcal
- Protein: 50 kcal
- Fat: 32 kcal
- Carbs: 28 kcal
Cookie, toffee bar
- Iron, Fe: 5.58 mg
- Energy: 492 kcal
- Protein: 20 kcal
- Fat: 99 kcal
- Carbs: 261 kcal
Cookie, chocolate chip
- Iron, Fe: 5.58 mg
- Energy: 492 kcal
- Protein: 20 kcal
- Fat: 99 kcal
- Carbs: 261 kcal
Cookie, bar, with chocolate
- Iron, Fe: 5.58 mg
- Energy: 492 kcal
- Protein: 20 kcal
- Fat: 99 kcal
- Carbs: 261 kcal
Crackers, oyster
- Iron, Fe: 5.57 mg
- Energy: 418 kcal
- Protein: 38 kcal
- Fat: 35 kcal
- Carbs: 296 kcal
Crackers, saltine
- Iron, Fe: 5.57 mg
- Energy: 418 kcal
- Protein: 38 kcal
- Fat: 35 kcal
- Carbs: 296 kcal
Pine nuts
- Iron, Fe: 5.53 mg
- Energy: 673 kcal
- Protein: 55 kcal
- Fat: 273 kcal
- Carbs: 52 kcal
Emu, oyster, raw
- Iron, Fe: 5.5 mg
- Energy: 141 kcal
- Protein: 91 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Pate, goose liver, smoked, canned
- Iron, Fe: 5.5 mg
- Energy: 462 kcal
- Protein: 46 kcal
- Fat: 175 kcal
- Carbs: 19 kcal
Pate, liver, not specified, canned
- Iron, Fe: 5.5 mg
- Energy: 319 kcal
- Protein: 57 kcal
- Fat: 112 kcal
- Carbs: 6 kcal
Pancakes, chocolate, frozen
- Iron, Fe: 5.5 mg
- Energy: 248 kcal
- Protein: 21 kcal
- Fat: 32 kcal
- Carbs: 155 kcal
Beans, navy, mature seeds, raw
- Iron, Fe: 5.49 mg
- Energy: 337 kcal
- Protein: 89 kcal
- Fat: 6 kcal
- Carbs: 243 kcal
Snacks, beef jerky, chopped and formed
- Iron, Fe: 5.42 mg
- Energy: 410 kcal
- Protein: 133 kcal
- Fat: 102 kcal
- Carbs: 44 kcal
Pork jerky
- Iron, Fe: 5.42 mg
- Energy: 410 kcal
- Protein: 133 kcal
- Fat: 102 kcal
- Carbs: 44 kcal
Beef jerky
- Iron, Fe: 5.42 mg
- Energy: 410 kcal
- Protein: 133 kcal
- Fat: 102 kcal
- Carbs: 44 kcal
Oat bran, raw
- Iron, Fe: 5.41 mg
- Energy: 246 kcal
- Protein: 69 kcal
- Fat: 28 kcal
- Carbs: 265 kcal
Chicken, roasting, giblets, raw
- Iron, Fe: 5.4 mg
- Energy: 127 kcal
- Protein: 73 kcal
- Fat: 20 kcal
- Carbs: 4.56 kcal
Formulated Bar, SOUTH BEACH protein bar
- Iron, Fe: 5.4 mg
- Energy: 412 kcal
- Protein: 121 kcal
- Fat: 61 kcal
- Carbs: 154 kcal
Pancakes, fruit, frozen
- Iron, Fe: 5.4 mg
- Energy: 224 kcal
- Protein: 20 kcal
- Fat: 26 kcal
- Carbs: 146 kcal
Wheat, soft white
- Iron, Fe: 5.37 mg
- Energy: 340 kcal
- Protein: 43 kcal
- Fat: 7.96 kcal
- Carbs: 301 kcal
Bread, whole grain white, toasted
- Iron, Fe: 5.37 mg
- Energy: 262 kcal
- Protein: 47 kcal
- Fat: 9.44 kcal
- Carbs: 193 kcal
Nuts, pine nuts, raw
- Iron, Fe: 5.36 mg
- Energy: 689 kcal
- Protein: 63 kcal
- Fat: 245 kcal
- Carbs: 74 kcal
Breadsticks, hard, reduced sodium
- Iron, Fe: 5.33 mg
- Energy: 434 kcal
- Protein: 48 kcal
- Fat: 43 kcal
- Carbs: 289 kcal
Sauce, worcestershire
- Iron, Fe: 5.3 mg
- Energy: 77 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 77 kcal
Mollusks, octopus, common, raw
- Iron, Fe: 5.3 mg
- Energy: 82 kcal
- Protein: 60 kcal
- Fat: 4.16 kcal
- Carbs: 8.8 kcal
BURGER KING, DOUBLE WHOPPER, with cheese
- Iron, Fe: 5.3 mg
- Energy: 266 kcal
- Protein: 58 kcal
- Fat: 68 kcal
- Carbs: 54 kcal
Worcestershire sauce
- Iron, Fe: 5.3 mg
- Energy: 77 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 77 kcal
Emu, inside drum, raw
- Iron, Fe: 5.23 mg
- Energy: 108 kcal
- Protein: 89 kcal
- Fat: 5.96 kcal
- Carbs: 0 kcal
Vital wheat gluten
- Iron, Fe: 5.2 mg
- Energy: 370 kcal
- Protein: 301 kcal
- Fat: 7.4 kcal
- Carbs: 55 kcal
Snacks, soy chips or crisps, salted
- Iron, Fe: 5.2 mg
- Energy: 385 kcal
- Protein: 106 kcal
- Fat: 29 kcal
- Carbs: 213 kcal
Soy chips
- Iron, Fe: 5.2 mg
- Energy: 385 kcal
- Protein: 106 kcal
- Fat: 29 kcal
- Carbs: 213 kcal
Crackers, saltine, multigrain
- Iron, Fe: 5.14 mg
- Energy: 398 kcal
- Protein: 29 kcal
- Fat: 43 kcal
- Carbs: 273 kcal
Mollusks, oyster, Pacific, raw
- Iron, Fe: 5.11 mg
- Energy: 81 kcal
- Protein: 38 kcal
- Fat: 9.2 kcal
- Carbs: 20 kcal
Hyacinth beans, mature seeds, raw
- Iron, Fe: 5.1 mg
- Energy: 344 kcal
- Protein: 96 kcal
- Fat: 6.76 kcal
- Carbs: 243 kcal
Peppermint, fresh
- Iron, Fe: 5.08 mg
- Energy: 70 kcal
- Protein: 15 kcal
- Fat: 3.76 kcal
- Carbs: 60 kcal
Emu, top loin, cooked, broiled
- Iron, Fe: 5.07 mg
- Energy: 152 kcal
- Protein: 116 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Crackers, saltine, reduced sodium
- Iron, Fe: 5.07 mg
- Energy: 416 kcal
- Protein: 38 kcal
- Fat: 35 kcal
- Carbs: 294 kcal
Snacks, bagel chips, plain
- Iron, Fe: 5.05 mg
- Energy: 451 kcal
- Protein: 49 kcal
- Fat: 61 kcal
- Carbs: 265 kcal
Bagel chips
- Iron, Fe: 5.05 mg
- Energy: 451 kcal
- Protein: 49 kcal
- Fat: 61 kcal
- Carbs: 265 kcal
Mollusks, whelk, unspecified, raw
- Iron, Fe: 5.03 mg
- Energy: 137 kcal
- Protein: 95 kcal
- Fat: 1.6 kcal
- Carbs: 31 kcal
Game meat, horse, cooked, roasted
- Iron, Fe: 5.03 mg
- Energy: 175 kcal
- Protein: 113 kcal
- Fat: 24 kcal
- Carbs: 0 kcal
Crackers, wheat, reduced fat
- Iron, Fe: 5.02 mg
- Energy: 444 kcal
- Protein: 37 kcal
- Fat: 53 kcal
- Carbs: 286 kcal
Beans, black, mature seeds, raw
- Iron, Fe: 5.02 mg
- Energy: 341 kcal
- Protein: 86 kcal
- Fat: 5.68 kcal
- Carbs: 249 kcal
Crackers, wheat, reduced fat
- Iron, Fe: 5.02 mg
- Energy: 444 kcal
- Protein: 37 kcal
- Fat: 53 kcal
- Carbs: 286 kcal
Crackers, butter, reduced fat
- Iron, Fe: 5.02 mg
- Energy: 444 kcal
- Protein: 37 kcal
- Fat: 53 kcal
- Carbs: 286 kcal
Emu, ground, cooked, pan-broiled
- Iron, Fe: 5.01 mg
- Energy: 163 kcal
- Protein: 114 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Cream of rice
- Iron, Fe: 5.01 mg
- Energy: 69 kcal
- Protein: 4.68 kcal
- Fat: 0.36 kcal
- Carbs: 61 kcal
Emu, flat fillet, raw
- Iron, Fe: 5 mg
- Energy: 102 kcal
- Protein: 89 kcal
- Fat: 2.96 kcal
- Carbs: 0 kcal
Parmesan cheese topping, fat free
- Iron, Fe: 5 mg
- Energy: 370 kcal
- Protein: 160 kcal
- Fat: 20 kcal
- Carbs: 160 kcal
Mussels
- Iron, Fe: 5 mg
- Energy: 109 kcal
- Protein: 60 kcal
- Fat: 11 kcal
- Carbs: 19 kcal
Beans, adzuki, mature seeds, raw
- Iron, Fe: 4.98 mg
- Energy: 329 kcal
- Protein: 79 kcal
- Fat: 2.12 kcal
- Carbs: 252 kcal
Rye flour, dark
- Iron, Fe: 4.97 mg
- Energy: 325 kcal
- Protein: 64 kcal
- Fat: 8.88 kcal
- Carbs: 275 kcal
Emu, full rump, raw
- Iron, Fe: 4.96 mg
- Energy: 112 kcal
- Protein: 91 kcal
- Fat: 6.56 kcal
- Carbs: 0 kcal
Octopus
- Iron, Fe: 4.92 mg
- Energy: 226 kcal
- Protein: 53 kcal
- Fat: 52 kcal
- Carbs: 54 kcal
Cereal, other, fruit flavored
- Iron, Fe: 4.92 mg
- Energy: 383 kcal
- Protein: 19 kcal
- Fat: 14 kcal
- Carbs: 330 kcal
Cashew butter
- Iron, Fe: 4.91 mg
- Energy: 609 kcal
- Protein: 48 kcal
- Fat: 212 kcal
- Carbs: 121 kcal
Ostrich, oyster, cooked
- Iron, Fe: 4.9 mg
- Energy: 159 kcal
- Protein: 115 kcal
- Fat: 16 kcal
- Carbs: 0 kcal
Bread, white wheat
- Iron, Fe: 4.89 mg
- Energy: 238 kcal
- Protein: 43 kcal
- Fat: 8.6 kcal
- Carbs: 176 kcal
Bread, whole grain white
- Iron, Fe: 4.89 mg
- Energy: 238 kcal
- Protein: 43 kcal
- Fat: 8.6 kcal
- Carbs: 176 kcal
Ostrich, tenderloin, raw
- Iron, Fe: 4.88 mg
- Energy: 123 kcal
- Protein: 88 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Crackers, cheese, regular
- Iron, Fe: 4.88 mg
- Energy: 489 kcal
- Protein: 44 kcal
- Fat: 91 kcal
- Carbs: 238 kcal
Crackers, cheese
- Iron, Fe: 4.88 mg
- Energy: 489 kcal
- Protein: 44 kcal
- Fat: 91 kcal
- Carbs: 238 kcal
Crackers, cheese (Cheez-It)
- Iron, Fe: 4.88 mg
- Energy: 489 kcal
- Protein: 44 kcal
- Fat: 91 kcal
- Carbs: 238 kcal
Crackers, cheese (Goldfish)
- Iron, Fe: 4.88 mg
- Energy: 489 kcal
- Protein: 44 kcal
- Fat: 91 kcal
- Carbs: 238 kcal
Tofu, fried
- Iron, Fe: 4.87 mg
- Energy: 270 kcal
- Protein: 75 kcal
- Fat: 81 kcal
- Carbs: 35 kcal
Mixed seeds
- Iron, Fe: 4.87 mg
- Energy: 580 kcal
- Protein: 88 kcal
- Fat: 198 kcal
- Carbs: 87 kcal
Soybean curd, deep fried
- Iron, Fe: 4.87 mg
- Energy: 270 kcal
- Protein: 75 kcal
- Fat: 81 kcal
- Carbs: 35 kcal
Chickpea flour (besan)
- Iron, Fe: 4.86 mg
- Energy: 387 kcal
- Protein: 90 kcal
- Fat: 27 kcal
- Carbs: 231 kcal
Game meat, rabbit, wild, cooked, stewed
- Iron, Fe: 4.85 mg
- Energy: 173 kcal
- Protein: 132 kcal
- Fat: 14 kcal
- Carbs: 0 kcal
Crackers, cheese, reduced fat
- Iron, Fe: 4.8 mg
- Energy: 418 kcal
- Protein: 40 kcal
- Fat: 47 kcal
- Carbs: 273 kcal
Ostrich, inside strip, cooked
- Iron, Fe: 4.8 mg
- Energy: 164 kcal
- Protein: 117 kcal
- Fat: 17 kcal
- Carbs: 0 kcal
Crackers, cheese, reduced fat
- Iron, Fe: 4.8 mg
- Energy: 418 kcal
- Protein: 40 kcal
- Fat: 47 kcal
- Carbs: 273 kcal
Soybeans, cooked
- Iron, Fe: 4.79 mg
- Energy: 218 kcal
- Protein: 68 kcal
- Fat: 59 kcal
- Carbs: 31 kcal
Crackers, cheese, low sodium
- Iron, Fe: 4.77 mg
- Energy: 503 kcal
- Protein: 40 kcal
- Fat: 101 kcal
- Carbs: 233 kcal
Crackers, cheese, reduced sodium
- Iron, Fe: 4.77 mg
- Energy: 503 kcal
- Protein: 40 kcal
- Fat: 101 kcal
- Carbs: 233 kcal
Jute, potherb, raw
- Iron, Fe: 4.76 mg
- Energy: 34 kcal
- Protein: 19 kcal
- Fat: 1 kcal
- Carbs: 23 kcal
Mutton, cooked, roasted (Navajo)
- Iron, Fe: 4.76 mg
- Energy: 234 kcal
- Protein: 134 kcal
- Fat: 44 kcal
- Carbs: 0.32 kcal
Beverages, coffee, instant, with chicory
- Iron, Fe: 4.76 mg
- Energy: 355 kcal
- Protein: 37 kcal
- Fat: 0.8 kcal
- Carbs: 316 kcal
Peanut flour, low fat
- Iron, Fe: 4.74 mg
- Energy: 428 kcal
- Protein: 135 kcal
- Fat: 88 kcal
- Carbs: 125 kcal
Peas, green, split, mature seeds, raw
- Iron, Fe: 4.73 mg
- Energy: 364 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 247 kcal
Molasses
- Iron, Fe: 4.72 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0.4 kcal
- Carbs: 299 kcal
Molasses
- Iron, Fe: 4.72 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0.4 kcal
- Carbs: 299 kcal
Baby Toddler biscuit
- Iron, Fe: 4.72 mg
- Energy: 395 kcal
- Protein: 45 kcal
- Fat: 12 kcal
- Carbs: 322 kcal
Cookie, sandwich, sugar free
- Iron, Fe: 4.72 mg
- Energy: 461 kcal
- Protein: 18 kcal
- Fat: 88 kcal
- Carbs: 272 kcal
Barley malt flour
- Iron, Fe: 4.71 mg
- Energy: 361 kcal
- Protein: 41 kcal
- Fat: 7.36 kcal
- Carbs: 313 kcal
Game meat, squirrel, raw
- Iron, Fe: 4.7 mg
- Energy: 120 kcal
- Protein: 85 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Nuts, hazelnuts or filberts
- Iron, Fe: 4.7 mg
- Energy: 628 kcal
- Protein: 60 kcal
- Fat: 243 kcal
- Carbs: 67 kcal
Hazelnuts
- Iron, Fe: 4.7 mg
- Energy: 628 kcal
- Protein: 60 kcal
- Fat: 243 kcal
- Carbs: 67 kcal
Pretzels, hard, multigrain
- Iron, Fe: 4.7 mg
- Energy: 381 kcal
- Protein: 41 kcal
- Fat: 12 kcal
- Carbs: 320 kcal
Game meat, caribou, raw
- Iron, Fe: 4.69 mg
- Energy: 127 kcal
- Protein: 91 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Crackers, matzo, whole-wheat
- Iron, Fe: 4.65 mg
- Energy: 351 kcal
- Protein: 52 kcal
- Fat: 6 kcal
- Carbs: 316 kcal
PIZZA HUT, breadstick, parmesan garlic
- Iron, Fe: 4.65 mg
- Energy: 343 kcal
- Protein: 49 kcal
- Fat: 52 kcal
- Carbs: 178 kcal
Cracker, meal
- Iron, Fe: 4.64 mg
- Energy: 383 kcal
- Protein: 37 kcal
- Fat: 6.8 kcal
- Carbs: 324 kcal
Game meat, opossum, cooked, roasted
- Iron, Fe: 4.64 mg
- Energy: 221 kcal
- Protein: 121 kcal
- Fat: 41 kcal
- Carbs: 0 kcal
Fish, anchovy
- Iron, Fe: 4.63 mg
- Energy: 210 kcal
- Protein: 116 kcal
- Fat: 39 kcal
- Carbs: 0 kcal
Breadsticks, hard, whole wheat
- Iron, Fe: 4.63 mg
- Energy: 425 kcal
- Protein: 60 kcal
- Fat: 44 kcal
- Carbs: 272 kcal
Mollusks, oyster, eastern, wild, raw
- Iron, Fe: 4.61 mg
- Energy: 51 kcal
- Protein: 23 kcal
- Fat: 6.84 kcal
- Carbs: 11 kcal
Oysters, raw
- Iron, Fe: 4.61 mg
- Energy: 51 kcal
- Protein: 23 kcal
- Fat: 6.84 kcal
- Carbs: 11 kcal
Lamb, New Zealand, imported, liver, raw
- Iron, Fe: 4.6 mg
- Energy: 136 kcal
- Protein: 83 kcal
- Fat: 20 kcal
- Carbs: 8.88 kcal
Opossum
- Iron, Fe: 4.6 mg
- Energy: 219 kcal
- Protein: 120 kcal
- Fat: 40 kcal
- Carbs: 0 kcal
Snacks, pita chips, salted
- Iron, Fe: 4.59 mg
- Energy: 457 kcal
- Protein: 47 kcal
- Fat: 61 kcal
- Carbs: 273 kcal
Pita chips
- Iron, Fe: 4.59 mg
- Energy: 457 kcal
- Protein: 47 kcal
- Fat: 61 kcal
- Carbs: 273 kcal
Peanuts, all types, raw
- Iron, Fe: 4.58 mg
- Energy: 567 kcal
- Protein: 103 kcal
- Fat: 197 kcal
- Carbs: 65 kcal
Crackers, flavored, fish-shaped
- Iron, Fe: 4.58 mg
- Energy: 463 kcal
- Protein: 41 kcal
- Fat: 71 kcal
- Carbs: 263 kcal
Snacks, pretzels, hard, plain, salted
- Iron, Fe: 4.58 mg
- Energy: 384 kcal
- Protein: 40 kcal
- Fat: 12 kcal
- Carbs: 322 kcal
Peanuts, unroasted
- Iron, Fe: 4.58 mg
- Energy: 567 kcal
- Protein: 103 kcal
- Fat: 197 kcal
- Carbs: 65 kcal
Pretzels, hard, plain, salted
- Iron, Fe: 4.58 mg
- Energy: 384 kcal
- Protein: 40 kcal
- Fat: 12 kcal
- Carbs: 322 kcal
Quinoa, uncooked
- Iron, Fe: 4.57 mg
- Energy: 368 kcal
- Protein: 56 kcal
- Fat: 24 kcal
- Carbs: 257 kcal
Tomato powder
- Iron, Fe: 4.56 mg
- Energy: 302 kcal
- Protein: 52 kcal
- Fat: 1.76 kcal
- Carbs: 299 kcal
Wheat, hard white
- Iron, Fe: 4.56 mg
- Energy: 342 kcal
- Protein: 45 kcal
- Fat: 6.84 kcal
- Carbs: 304 kcal
Emu, fan fillet, cooked, broiled
- Iron, Fe: 4.56 mg
- Energy: 154 kcal
- Protein: 125 kcal
- Fat: 9.2 kcal
- Carbs: 0 kcal
Bread, high protein, toasted
- Iron, Fe: 4.56 mg
- Energy: 269 kcal
- Protein: 53 kcal
- Fat: 9.68 kcal
- Carbs: 193 kcal
Candies, halavah, plain
- Iron, Fe: 4.53 mg
- Energy: 469 kcal
- Protein: 50 kcal
- Fat: 86 kcal
- Carbs: 242 kcal
Pretzels, hard, flavored
- Iron, Fe: 4.53 mg
- Energy: 388 kcal
- Protein: 40 kcal
- Fat: 16 kcal
- Carbs: 318 kcal
Quail, meat only, raw
- Iron, Fe: 4.51 mg
- Energy: 134 kcal
- Protein: 87 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Squab, (pigeon), meat only, raw
- Iron, Fe: 4.51 mg
- Energy: 142 kcal
- Protein: 70 kcal
- Fat: 30 kcal
- Carbs: 0 kcal
Duck, wild, breast, meat only, raw
- Iron, Fe: 4.51 mg
- Energy: 123 kcal
- Protein: 79 kcal
- Fat: 17 kcal
- Carbs: 0 kcal
Emu, fan fillet, raw
- Iron, Fe: 4.5 mg
- Energy: 103 kcal
- Protein: 90 kcal
- Fat: 3.2 kcal
- Carbs: 0 kcal
Emu, outside drum, raw
- Iron, Fe: 4.5 mg
- Energy: 103 kcal
- Protein: 92 kcal
- Fat: 1.92 kcal
- Carbs: 0 kcal
Crackers, melba toast, wheat
- Iron, Fe: 4.5 mg
- Energy: 374 kcal
- Protein: 52 kcal
- Fat: 9.2 kcal
- Carbs: 306 kcal
Nabisco, Nabisco Ritz Crackers
- Iron, Fe: 4.47 mg
- Energy: 492 kcal
- Protein: 29 kcal
- Fat: 93 kcal
- Carbs: 254 kcal
Game meat, deer, cooked, roasted
- Iron, Fe: 4.47 mg
- Energy: 158 kcal
- Protein: 121 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Pretzel chips, hard, plain
- Iron, Fe: 4.47 mg
- Energy: 375 kcal
- Protein: 39 kcal
- Fat: 11 kcal
- Carbs: 314 kcal
Pretzels, hard, plain, lightly salted
- Iron, Fe: 4.45 mg
- Energy: 382 kcal
- Protein: 38 kcal
- Fat: 13 kcal
- Carbs: 319 kcal
Spelt, uncooked
- Iron, Fe: 4.44 mg
- Energy: 338 kcal
- Protein: 58 kcal
- Fat: 9.72 kcal
- Carbs: 281 kcal
Quail, cooked, total edible
- Iron, Fe: 4.43 mg
- Energy: 227 kcal
- Protein: 100 kcal
- Fat: 56 kcal
- Carbs: 0 kcal
Ice cream cones, sugar, rolled-type
- Iron, Fe: 4.43 mg
- Energy: 402 kcal
- Protein: 32 kcal
- Fat: 15 kcal
- Carbs: 336 kcal
Pretzel chips, hard, flavored
- Iron, Fe: 4.42 mg
- Energy: 370 kcal
- Protein: 39 kcal
- Fat: 11 kcal
- Carbs: 310 kcal
Quail, cooked
- Iron, Fe: 4.41 mg
- Energy: 226 kcal
- Protein: 100 kcal
- Fat: 56 kcal
- Carbs: 0 kcal
Coffee, instant, not reconstituted
- Iron, Fe: 4.41 mg
- Energy: 353 kcal
- Protein: 49 kcal
- Fat: 2 kcal
- Carbs: 302 kcal
Crackers, wheat, low salt
- Iron, Fe: 4.4 mg
- Energy: 473 kcal
- Protein: 34 kcal
- Fat: 82 kcal
- Carbs: 260 kcal
Oysters, fried
- Iron, Fe: 4.4 mg
- Energy: 203 kcal
- Protein: 25 kcal
- Fat: 54 kcal
- Carbs: 55 kcal
Snack mix, plain (Chex Mix)
- Iron, Fe: 4.4 mg
- Energy: 428 kcal
- Protein: 35 kcal
- Fat: 40 kcal
- Carbs: 303 kcal
Ostrich, fan, raw
- Iron, Fe: 4.38 mg
- Energy: 117 kcal
- Protein: 87 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Chocolate-flavored hazelnut spread
- Iron, Fe: 4.38 mg
- Energy: 539 kcal
- Protein: 22 kcal
- Fat: 119 kcal
- Carbs: 249 kcal
Chocolate hazelnut spread
- Iron, Fe: 4.38 mg
- Energy: 539 kcal
- Protein: 22 kcal
- Fat: 119 kcal
- Carbs: 249 kcal
Crackers, matzo, egg and onion
- Iron, Fe: 4.37 mg
- Energy: 391 kcal
- Protein: 40 kcal
- Fat: 16 kcal
- Carbs: 308 kcal
BURGER KING, WHOPPER, no cheese
- Iron, Fe: 4.37 mg
- Energy: 233 kcal
- Protein: 43 kcal
- Fat: 51 kcal
- Carbs: 74 kcal
Lupins, mature seeds, raw
- Iron, Fe: 4.36 mg
- Energy: 371 kcal
- Protein: 145 kcal
- Fat: 39 kcal
- Carbs: 161 kcal
Escargot
- Iron, Fe: 4.36 mg
- Energy: 158 kcal
- Protein: 80 kcal
- Fat: 28 kcal
- Carbs: 9.92 kcal
Breakfast tart
- Iron, Fe: 4.35 mg
- Energy: 385 kcal
- Protein: 16 kcal
- Fat: 36 kcal
- Carbs: 287 kcal
Bread, cornmeal and molasses, toasted
- Iron, Fe: 4.33 mg
- Energy: 313 kcal
- Protein: 35 kcal
- Fat: 17 kcal
- Carbs: 243 kcal
Venison/deer jerky
- Iron, Fe: 4.32 mg
- Energy: 398 kcal
- Protein: 129 kcal
- Fat: 90 kcal
- Carbs: 59 kcal
Pretzels, hard, plain, unsalted
- Iron, Fe: 4.32 mg
- Energy: 381 kcal
- Protein: 36 kcal
- Fat: 14 kcal
- Carbs: 317 kcal
Ostrich, outside strip, cooked
- Iron, Fe: 4.3 mg
- Energy: 156 kcal
- Protein: 114 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Pie shell, chocolate
- Iron, Fe: 4.3 mg
- Energy: 484 kcal
- Protein: 24 kcal
- Fat: 90 kcal
- Carbs: 258 kcal
Mixed nuts, unroasted
- Iron, Fe: 4.3 mg
- Energy: 606 kcal
- Protein: 68 kcal
- Fat: 217 kcal
- Carbs: 93 kcal
Bread, Cuban, toasted
- Iron, Fe: 4.3 mg
- Energy: 299 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 228 kcal
Bread, sour dough, toasted
- Iron, Fe: 4.3 mg
- Energy: 299 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 228 kcal
Bread, French or Vienna, toasted
- Iron, Fe: 4.3 mg
- Energy: 299 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 228 kcal
Bread, sticks, plain
- Iron, Fe: 4.28 mg
- Energy: 412 kcal
- Protein: 48 kcal
- Fat: 38 kcal
- Carbs: 274 kcal
Candies, sesame crunch
- Iron, Fe: 4.27 mg
- Energy: 516 kcal
- Protein: 46 kcal
- Fat: 133 kcal
- Carbs: 201 kcal
Oats, raw
- Iron, Fe: 4.25 mg
- Energy: 379 kcal
- Protein: 53 kcal
- Fat: 26 kcal
- Carbs: 271 kcal
Pretzels, soft, from school lunch
- Iron, Fe: 4.24 mg
- Energy: 339 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 283 kcal
Game meat, moose, cooked, roasted
- Iron, Fe: 4.22 mg
- Energy: 134 kcal
- Protein: 117 kcal
- Fat: 3.88 kcal
- Carbs: 0 kcal
Pretzels, soft, multigrain
- Iron, Fe: 4.21 mg
- Energy: 337 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 281 kcal
Pastrami, turkey
- Iron, Fe: 4.2 mg
- Energy: 139 kcal
- Protein: 65 kcal
- Fat: 25 kcal
- Carbs: 13 kcal
Muffins, oat bran
- Iron, Fe: 4.2 mg
- Energy: 270 kcal
- Protein: 28 kcal
- Fat: 30 kcal
- Carbs: 193 kcal
Ostrich, inside strip, raw
- Iron, Fe: 4.2 mg
- Energy: 127 kcal
- Protein: 95 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Babyfood, crackers, vegetable
- Iron, Fe: 4.2 mg
- Energy: 477 kcal
- Protein: 34 kcal
- Fat: 78 kcal
- Carbs: 267 kcal
Game meat, antelope, cooked, roasted
- Iron, Fe: 4.2 mg
- Energy: 150 kcal
- Protein: 118 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Muffin, oat bran
- Iron, Fe: 4.2 mg
- Energy: 270 kcal
- Protein: 28 kcal
- Fat: 30 kcal
- Carbs: 193 kcal
Bagels, whole grain white
- Iron, Fe: 4.19 mg
- Energy: 255 kcal
- Protein: 37 kcal
- Fat: 0 kcal
- Carbs: 218 kcal
Moose
- Iron, Fe: 4.19 mg
- Energy: 133 kcal
- Protein: 116 kcal
- Fat: 3.84 kcal
- Carbs: 0 kcal
Babyfood, cookies
- Iron, Fe: 4.18 mg
- Energy: 433 kcal
- Protein: 47 kcal
- Fat: 53 kcal
- Carbs: 268 kcal
Bread, soy, toasted
- Iron, Fe: 4.17 mg
- Energy: 293 kcal
- Protein: 72 kcal
- Fat: 17 kcal
- Carbs: 184 kcal
Mixed nuts, without peanuts, unsalted
- Iron, Fe: 4.17 mg
- Energy: 615 kcal
- Protein: 66 kcal
- Fat: 222 kcal
- Carbs: 90 kcal
Duck, wild, meat and skin, raw
- Iron, Fe: 4.16 mg
- Energy: 211 kcal
- Protein: 70 kcal
- Fat: 61 kcal
- Carbs: 0 kcal
Baking chocolate, unsweetened, liquid
- Iron, Fe: 4.15 mg
- Energy: 472 kcal
- Protein: 48 kcal
- Fat: 191 kcal
- Carbs: 145 kcal
Bread, high protein
- Iron, Fe: 4.15 mg
- Energy: 245 kcal
- Protein: 48 kcal
- Fat: 8.8 kcal
- Carbs: 175 kcal
Rolls, dinner, oat bran
- Iron, Fe: 4.14 mg
- Energy: 236 kcal
- Protein: 38 kcal
- Fat: 18 kcal
- Carbs: 161 kcal
Mixed nuts, without peanuts, salted
- Iron, Fe: 4.14 mg
- Energy: 610 kcal
- Protein: 65 kcal
- Fat: 220 kcal
- Carbs: 89 kcal
Breadsticks, soft, frozen
- Iron, Fe: 4.13 mg
- Energy: 313 kcal
- Protein: 44 kcal
- Fat: 37 kcal
- Carbs: 185 kcal
Almond butter, creamy
- Iron, Fe: 4.11 mg
- Energy: 645 kcal
- Protein: 83 kcal
- Fat: 212 kcal
- Carbs: 85 kcal
Egg, turkey, whole, fresh, raw
- Iron, Fe: 4.1 mg
- Energy: 171 kcal
- Protein: 55 kcal
- Fat: 48 kcal
- Carbs: 4.6 kcal
Bread, wheat, toasted
- Iron, Fe: 4.09 mg
- Energy: 313 kcal
- Protein: 52 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Bagels, cinnamon-raisin, toasted
- Iron, Fe: 4.09 mg
- Energy: 294 kcal
- Protein: 42 kcal
- Fat: 7.2 kcal
- Carbs: 237 kcal
Croutons, plain
- Iron, Fe: 4.08 mg
- Energy: 407 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 294 kcal
Cashews, honey roasted
- Iron, Fe: 4.07 mg
- Energy: 563 kcal
- Protein: 41 kcal
- Fat: 165 kcal
- Carbs: 175 kcal
Cookie, oatmeal, sugar free
- Iron, Fe: 4.07 mg
- Energy: 449 kcal
- Protein: 19 kcal
- Fat: 72 kcal
- Carbs: 280 kcal
Buckwheat flour, whole-groat
- Iron, Fe: 4.06 mg
- Energy: 335 kcal
- Protein: 50 kcal
- Fat: 12 kcal
- Carbs: 282 kcal
Upma
- Iron, Fe: 4.06 mg
- Energy: 87 kcal
- Protein: 7.92 kcal
- Fat: 11 kcal
- Carbs: 55 kcal
Venison, steak
- Iron, Fe: 4.06 mg
- Energy: 149 kcal
- Protein: 120 kcal
- Fat: 9.44 kcal
- Carbs: 0 kcal
Yeast extract spread
- Iron, Fe: 4.04 mg
- Energy: 185 kcal
- Protein: 96 kcal
- Fat: 3.6 kcal
- Carbs: 82 kcal
Frybread, made with lard (Navajo)
- Iron, Fe: 4.04 mg
- Energy: 330 kcal
- Protein: 27 kcal
- Fat: 49 kcal
- Carbs: 193 kcal
Yeast extract spread
- Iron, Fe: 4.04 mg
- Energy: 185 kcal
- Protein: 96 kcal
- Fat: 3.6 kcal
- Carbs: 82 kcal
Crackers, standard snack-type, regular
- Iron, Fe: 4.03 mg
- Energy: 510 kcal
- Protein: 27 kcal
- Fat: 106 kcal
- Carbs: 245 kcal
Cereals ready-to-eat, UNCLE SAM CEREAL
- Iron, Fe: 4.03 mg
- Energy: 346 kcal
- Protein: 64 kcal
- Fat: 46 kcal
- Carbs: 263 kcal
Crackers, butter (Ritz)
- Iron, Fe: 4.03 mg
- Energy: 510 kcal
- Protein: 27 kcal
- Fat: 106 kcal
- Carbs: 245 kcal
Crackers, butter, plain
- Iron, Fe: 4.03 mg
- Energy: 510 kcal
- Protein: 27 kcal
- Fat: 106 kcal
- Carbs: 245 kcal
Crackers, butter, flavored
- Iron, Fe: 4.03 mg
- Energy: 510 kcal
- Protein: 27 kcal
- Fat: 106 kcal
- Carbs: 245 kcal
Emu, ground, raw
- Iron, Fe: 4.02 mg
- Energy: 134 kcal
- Protein: 91 kcal
- Fat: 16 kcal
- Carbs: 0 kcal
Bread, sunflower meal, toasted
- Iron, Fe: 4.02 mg
- Energy: 336 kcal
- Protein: 49 kcal
- Fat: 36 kcal
- Carbs: 211 kcal
Cookies, chocolate wafers
- Iron, Fe: 4.01 mg
- Energy: 433 kcal
- Protein: 26 kcal
- Fat: 57 kcal
- Carbs: 291 kcal
Bean chips
- Iron, Fe: 4.01 mg
- Energy: 448 kcal
- Protein: 58 kcal
- Fat: 86 kcal
- Carbs: 212 kcal
Cookie, chocolate wafer
- Iron, Fe: 4.01 mg
- Energy: 433 kcal
- Protein: 26 kcal
- Fat: 57 kcal
- Carbs: 291 kcal
Cookie, chocolate or fudge
- Iron, Fe: 4.01 mg
- Energy: 433 kcal
- Protein: 26 kcal
- Fat: 57 kcal
- Carbs: 291 kcal
Drumstick leaves, raw
- Iron, Fe: 4 mg
- Energy: 64 kcal
- Protein: 38 kcal
- Fat: 5.6 kcal
- Carbs: 33 kcal
Winged bean leaves, raw
- Iron, Fe: 4 mg
- Energy: 74 kcal
- Protein: 23 kcal
- Fat: 4.4 kcal
- Carbs: 56 kcal
Oat flour, partially debranned
- Iron, Fe: 4 mg
- Energy: 404 kcal
- Protein: 59 kcal
- Fat: 36 kcal
- Carbs: 263 kcal
Muffin, English
- Iron, Fe: 4 mg
- Energy: 227 kcal
- Protein: 35 kcal
- Fat: 6.76 kcal
- Carbs: 177 kcal
Cereal or granola bar, nonfat
- Iron, Fe: 4 mg
- Energy: 342 kcal
- Protein: 24 kcal
- Fat: 3.6 kcal
- Carbs: 310 kcal
Bagels, egg
- Iron, Fe: 3.98 mg
- Energy: 278 kcal
- Protein: 42 kcal
- Fat: 8.4 kcal
- Carbs: 212 kcal
Quail, meat and skin, raw
- Iron, Fe: 3.97 mg
- Energy: 192 kcal
- Protein: 79 kcal
- Fat: 48 kcal
- Carbs: 0 kcal
Abalone
- Iron, Fe: 3.97 mg
- Energy: 177 kcal
- Protein: 85 kcal
- Fat: 24 kcal
- Carbs: 30 kcal
Bread, lard, toasted, Puerto Rican style
- Iron, Fe: 3.97 mg
- Energy: 314 kcal
- Protein: 33 kcal
- Fat: 14 kcal
- Carbs: 249 kcal
Bread, barley, toasted
- Iron, Fe: 3.96 mg
- Energy: 301 kcal
- Protein: 47 kcal
- Fat: 20 kcal
- Carbs: 209 kcal
Bread, wheat or cracked wheat, toasted
- Iron, Fe: 3.96 mg
- Energy: 301 kcal
- Protein: 47 kcal
- Fat: 20 kcal
- Carbs: 209 kcal
Mollusks, mussel, blue, raw
- Iron, Fe: 3.95 mg
- Energy: 86 kcal
- Protein: 48 kcal
- Fat: 8.96 kcal
- Carbs: 15 kcal
Rolls, hamburger or hotdog, mixed-grain
- Iron, Fe: 3.95 mg
- Energy: 263 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 178 kcal
Cereals ready-to-eat, granola, homemade
- Iron, Fe: 3.95 mg
- Energy: 489 kcal
- Protein: 55 kcal
- Fat: 97 kcal
- Carbs: 216 kcal
Roll, multigrain
- Iron, Fe: 3.95 mg
- Energy: 263 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 178 kcal
Roll, multigrain, hot dog bun
- Iron, Fe: 3.95 mg
- Energy: 263 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 178 kcal
Roll, multigrain, hamburger bun
- Iron, Fe: 3.95 mg
- Energy: 263 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 178 kcal
Roll, bran, NS as to type of bran
- Iron, Fe: 3.95 mg
- Energy: 263 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 178 kcal
Millet flour
- Iron, Fe: 3.94 mg
- Energy: 382 kcal
- Protein: 43 kcal
- Fat: 17 kcal
- Carbs: 300 kcal
Pate, truffle flavor
- Iron, Fe: 3.94 mg
- Energy: 327 kcal
- Protein: 45 kcal
- Fat: 114 kcal
- Carbs: 25 kcal
Crackers, breakfast biscuit
- Iron, Fe: 3.94 mg
- Energy: 427 kcal
- Protein: 28 kcal
- Fat: 60 kcal
- Carbs: 284 kcal
Bread, cornmeal and molasses
- Iron, Fe: 3.94 mg
- Energy: 285 kcal
- Protein: 32 kcal
- Fat: 15 kcal
- Carbs: 221 kcal
Carrot, dehydrated
- Iron, Fe: 3.93 mg
- Energy: 341 kcal
- Protein: 32 kcal
- Fat: 5.96 kcal
- Carbs: 318 kcal
Pretzels, soft
- Iron, Fe: 3.92 mg
- Energy: 338 kcal
- Protein: 33 kcal
- Fat: 12 kcal
- Carbs: 278 kcal
Pretzels, soft, unsalted
- Iron, Fe: 3.92 mg
- Energy: 345 kcal
- Protein: 33 kcal
- Fat: 12 kcal
- Carbs: 284 kcal
Bread, rice bran, toasted
- Iron, Fe: 3.92 mg
- Energy: 264 kcal
- Protein: 39 kcal
- Fat: 20 kcal
- Carbs: 189 kcal
Nuts, pistachio nuts, raw
- Iron, Fe: 3.92 mg
- Energy: 560 kcal
- Protein: 81 kcal
- Fat: 181 kcal
- Carbs: 109 kcal
Taco shell, flour
- Iron, Fe: 3.92 mg
- Energy: 511 kcal
- Protein: 35 kcal
- Fat: 116 kcal
- Carbs: 213 kcal
Pretzels, soft, from frozen, unsalted
- Iron, Fe: 3.92 mg
- Energy: 345 kcal
- Protein: 33 kcal
- Fat: 12 kcal
- Carbs: 284 kcal
Peanuts, spanish, raw
- Iron, Fe: 3.91 mg
- Energy: 570 kcal
- Protein: 105 kcal
- Fat: 198 kcal
- Carbs: 63 kcal
Roll, diet
- Iron, Fe: 3.91 mg
- Energy: 272 kcal
- Protein: 43 kcal
- Fat: 9.68 kcal
- Carbs: 208 kcal
Bread, Cuban
- Iron, Fe: 3.91 mg
- Energy: 272 kcal
- Protein: 43 kcal
- Fat: 9.68 kcal
- Carbs: 208 kcal
Roll, sour dough
- Iron, Fe: 3.91 mg
- Energy: 272 kcal
- Protein: 43 kcal
- Fat: 9.68 kcal
- Carbs: 208 kcal
Bread, sour dough
- Iron, Fe: 3.91 mg
- Energy: 272 kcal
- Protein: 43 kcal
- Fat: 9.68 kcal
- Carbs: 208 kcal
Bread, French or Vienna
- Iron, Fe: 3.91 mg
- Energy: 272 kcal
- Protein: 43 kcal
- Fat: 9.68 kcal
- Carbs: 208 kcal
Pistachio nuts, unsalted
- Iron, Fe: 3.91 mg
- Energy: 582 kcal
- Protein: 82 kcal
- Fat: 190 kcal
- Carbs: 110 kcal
Spices, onion powder
- Iron, Fe: 3.9 mg
- Energy: 341 kcal
- Protein: 42 kcal
- Fat: 4.16 kcal
- Carbs: 316 kcal
Bread, roll, Mexican, bollilo
- Iron, Fe: 3.9 mg
- Energy: 318 kcal
- Protein: 43 kcal
- Fat: 23 kcal
- Carbs: 223 kcal
Soybeans, mature seeds, roasted, salted
- Iron, Fe: 3.9 mg
- Energy: 469 kcal
- Protein: 154 kcal
- Fat: 102 kcal
- Carbs: 121 kcal
Soy nuts
- Iron, Fe: 3.9 mg
- Energy: 469 kcal
- Protein: 154 kcal
- Fat: 102 kcal
- Carbs: 121 kcal
Roll, Mexican, bolillo
- Iron, Fe: 3.9 mg
- Energy: 318 kcal
- Protein: 43 kcal
- Fat: 23 kcal
- Carbs: 223 kcal
Pistachio nuts, lightly salted
- Iron, Fe: 3.9 mg
- Energy: 579 kcal
- Protein: 81 kcal
- Fat: 189 kcal
- Carbs: 109 kcal
Bread, native, water, Puerto Rican style
- Iron, Fe: 3.89 mg
- Energy: 279 kcal
- Protein: 42 kcal
- Fat: 13 kcal
- Carbs: 209 kcal
Pistachio nuts, salted
- Iron, Fe: 3.88 mg
- Energy: 576 kcal
- Protein: 81 kcal
- Fat: 188 kcal
- Carbs: 109 kcal
Popcorn, caramel coated, with nuts
- Iron, Fe: 3.88 mg
- Energy: 397 kcal
- Protein: 25 kcal
- Fat: 31 kcal
- Carbs: 320 kcal
Pretzels, soft, from frozen, salted
- Iron, Fe: 3.87 mg
- Energy: 340 kcal
- Protein: 32 kcal
- Fat: 12 kcal
- Carbs: 280 kcal
Ostrich, oyster, raw
- Iron, Fe: 3.86 mg
- Energy: 125 kcal
- Protein: 86 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Egg, duck, whole, fresh, raw
- Iron, Fe: 3.85 mg
- Energy: 185 kcal
- Protein: 51 kcal
- Fat: 55 kcal
- Carbs: 5.8 kcal
Liver, beef or calves, and onions
- Iron, Fe: 3.85 mg
- Energy: 129 kcal
- Protein: 67 kcal
- Fat: 14 kcal
- Carbs: 28 kcal
Chicken, meatless, breaded, fried
- Iron, Fe: 3.83 mg
- Energy: 234 kcal
- Protein: 85 kcal
- Fat: 51 kcal
- Carbs: 34 kcal
Bread, vegetable, toasted
- Iron, Fe: 3.83 mg
- Energy: 284 kcal
- Protein: 42 kcal
- Fat: 14 kcal
- Carbs: 211 kcal
Chicken, meatless, breaded, fried
- Iron, Fe: 3.83 mg
- Energy: 234 kcal
- Protein: 85 kcal
- Fat: 51 kcal
- Carbs: 34 kcal
Game meat, horse, raw
- Iron, Fe: 3.82 mg
- Energy: 133 kcal
- Protein: 86 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Muffin, English, cheese
- Iron, Fe: 3.81 mg
- Energy: 236 kcal
- Protein: 38 kcal
- Fat: 13 kcal
- Carbs: 168 kcal
Syrups, sorghum
- Iron, Fe: 3.8 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 300 kcal