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The Ultimate Nutrition Tables!

Iron

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Walnuts, english (1) (Nuts,)

654

15.23

6.7

98

291

158

346

441

2

3.09

1.586

3.414

 

4.9

1.3

 

2.7

0

 

2

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

3

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

4

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

5

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

6

Bay leaf (Spices,)

313

7.61

26.3

834

43.00

120

113

529

23

3.70

0.416

8.167

 

2.8

46.5

0

 

0

 

7

Turmeric, ground (Spices,)

354

7.83

21.1

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0

13.4

0

 

8

Savory, ground (Spices,)

272

6.73

45.7

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0

 

0

 

9

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

10

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

11

Fenugreek seed (Spices,)

323

23.00

24.6

176

33.53

191

296

770

67

2.50

1.110

1.228

 

6.3

3.0

 

 

0

 

12

Tarragon, dried (Spices,)

295

22.77

7.4

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0

 

0

 

13

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

14

Curry powder (Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

15

Rosemary, dried (Spices,)

331

4.88

42.6

1280

29.25

220

70

955

50

3.23

0.550

1.867

 

4.6

61.2

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

17

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

18

Clam, mixed species, cooked, moist heat (Mollusks,)

148

25.55

0.0

92

27.96

18

338

628

112

2.73

0.688

1.000

 

64.0

22.1

 

 

67

 

19

Paprika (Spices,)

289

14.76

37.4

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0

80.3

0

 

20

Dill seed (Spices,)

305

15.98

21.1

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

 

 

0

 

21

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

22

Caraway seed (Spices,)

333

19.77

38.0

689

16.23

258

568

1351

17

5.50

0.910

1.300

 

12.1

21.0

 

0.0

0

 

23

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

24

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

25

Clam, mixed species, raw (Mollusks,)

74

12.77

0.0

46

13.98

9

169

314

56

1.37

0.344

0.500

 

24.3

13.0

0

0.2

34

 

26

Cardamom (Spices,)

311

10.76

28.0

383

13.97

229

178

1119

18

7.47

0.383

28.000

 

 

21.0

0

 

0

 

27

Mace, ground (Spices,)

475

6.71

20.2

252

13.90

163

110

463

80

2.30

2.467

1.500

 

2.7

21.0

0

 

0

 

28

Caviar, black and red, granular (Fish,)

252

24.60

0.0

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

232

0.6

588

 

29

Spearmint, fresh (1)

44

3.29

6.8

199

11.87

63

60

458

30

1.09

0.240

1.118

 

 

13.3

 

 

0

 

30

Saffron (Spices,)

310

11.43

3.9

111

11.10

264

252

1724

148

1.09

0.328

28.408

 

5.6

80.8

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Mothbeans, mature seeds, raw

343

22.94

 

150

10.85

381

489

1191

30

1.92

0.688

1.820

 

8.2

4.0

 

 

0

 

32

Bear, cooked, simmered (Game meat,)

259

32.42

0.0

5

10.73

23

170

263

71

10.27

0.148

 

 

11.2

0.0

0

1.8

98

 

33

White, mature seeds, raw (Beans,)

333

23.36

15.2

240

10.44

190

301

1795

16

3.67

0.984

1.796

 

12.8

0.0

 

5.6

0

 

34

Grapefruit, raw, pink and red, California and Arizona

37

0.50

 

 

10.08

9

12

147

1

0.07

0.032

0.020

 

 

38.1

 

 

0

 

35

Beaver, cooked, roasted (Game meat,)

212

34.85

0.0

22

10.00

29

292

403

59

2.27

0.189

 

 

43.1

3.0

0

1.6

117

 

36

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

37

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

38

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

39

Irishmoss, raw (Seaweed,)

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

 

5.0

0

 

40

Seaweed, irishmoss, raw

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

0

5.0

0

 

41

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

6.0

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0

7.3

0

 

42

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

43

Yardlong beans, mature seeds, raw

347

24.33

11.0

138

8.61

338

559

1157

17

3.50

0.879

1.590

 

8.2

1.6

 

 

0

 

44

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0

31.2

0

 

45

Pumpkin and squash seed kernels, roasted, without salt (Seeds,)

574

29.84

6.5

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0

4.5

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Pepper, red or cayenne

318

12.01

27.2

148

7.80

152

293

2014

30

2.48

0.373

2.000

 

8.8

76.4

0

80.3

0

 

47

Small white, mature seeds, raw (Beans,)

336

21.11

24.9

173

7.73

183

445

1542

12

2.81

0.635

1.278

 

12.8

0.0

 

 

0

 

48

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

49

Mungo beans, mature seeds, raw

 

341

25.21

18.3

138

7.57

267

379

983

38

3.35

0.981

1.527

 

8.2

0.0

 

 

0

 

50

Lentils, pink, raw

345

24.95

10.8

41

7.56

72

294

578

7

3.90

1.303

1.417

 

8.2

1.7

 

 

0

 

51

Lentils, raw

353

25.80

30.5

56

7.54

122

451

955

6

4.78

0.519

1.330

 

8.3

4.4

 

5.0

0

 

52

Watermelon seed kernels, dried (Seeds,)

557

28.33

 

54

7.28

515

755

648

99

10.24

0.686

1.614

 

 

0.0

 

 

0

 

53

Muskrat, cooked, roasted (Game meat,)

234

30.09

0.0

36

7.10

26

271

320

95

2.27

0.189

0.032

 

14.8

7.0

 

 

121

 

54

Raccoon, cooked, roasted (Game meat,)

255

29.20

0.0

14

7.10

30

261

398

79

2.27

0.189

 

 

18.0

0.0

0

1.7

97

 

55

Allspice, ground ( Spices,)

263

6.09

21.6

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0

 

0

 

56

Yellow, mature seeds, raw (Beans,)

345

22.00

25.1

166

7.01

222

488

1042

12

2.83

0.639

1.286

 

12.8

0.0

 

 

0

 

57

Squirrel, cooked, roasted (Game meat,)

173

30.77

0.0

3

6.81

28

211

352

119

1.78

0.148

0.032

 

15.1

0.0

0

1.4

121

 

58

Mung beans, mature seeds, raw

 

347

23.86

16.3

132

6.74

189

367

1246

15

2.68

0.941

1.035

 

8.2

4.8

 

9.0

0

 

59

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

60

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

62

Mollusks, oyster, eastern, wild, raw

68

7.05

0.0

45

6.66

47

135

156

211

90.81

4.452

0.367

 

63.7

3.7

0

0.1

53

 

63

Dill weed, fresh

43

3.46

2.1

208

6.59

55

66

738

61

0.91

0.146

1.264

 

 

85.0

 

 

0

 

64

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

11.6

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0

0.0

0

 

65

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

364

19.30

17.4

105

6.24

115

366

875

24

3.43

0.847

2.204

 

8.2

4.0

 

9.0

0

 

66

Parsley, raw

36