USDA National Nutrient Database for Standard Reference, Release 18

Transcription

1 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Mollusks, clam, mixed species, canned, drained solids 85 3 oz Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran 29 3/4 cup Flakes Cereals, Malt-o-Meal, plain, prepared with water, without salt 268 1serving (3 T dry cereal plu Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI cup WHEATS, bite size Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, 51 1 cup original Mollusks, clam, mixed species, raw 85 3 oz Turkey, all classes, giblets, cooked, simmered, some giblet fat cup Cereals, CREAM OF WHEAT, regular, cooked with water, without cup salt Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Cereals, CREAM OF WHEAT, quick, cooked with water, without salt cup Chicken, broilers or fryers, giblets, cooked, simmered cup Wheat flour, white, cake, enriched cup Rice, white, long-grain, parboiled, enriched, dry cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Soybeans, mature cooked, boiled, without salt cup Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Beans, baked, canned, with pork and tomato sauce cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water packet Rice, white, long-grain, regular, raw, enriched cup Cereals, QUAKER, corn grits, instant, plain, prepared with water packet Beans, white, mature seeds, canned cup Tomato products, canned, paste, without salt added cup Cereals, oats, instant, fortified, plain, prepared with water packet Snacks, CHEX mix oz (about 2/3 cup) Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Lentils, mature seeds, cooked, boiled, without salt cup Cornmeal, self-rising, degermed, enriched, yellow cup Bread, Indian, fry, made with lard (Navajo) /2" bread Spinach, cooked, boiled, drained, without salt cup WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" cup 6.40 Crumbles Braunschweiger (a liver sausage), pork slices 6.35 Page 1 of 25

2 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fast foods, hotdog, with corn flour coating (corndog) corn dog Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup Wheat flour, white, bread, enriched cup Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Bread crumbs, dry, grated, seasoned cup Fast foods, hamburger, large, double patty, with condiments and sandwich 5.85 vegetables Wheat flour, white, all-purpose, self-rising, enriched cup Wheat flour, white, all-purpose, enriched, bleached cup Chili con carne with beans, canned entree cup Cornmeal, degermed, enriched, yellow cup Mollusks, oyster, eastern, wild, raw 84 6 medium Fast foods, hamburger, regular, double patty, with condiments sandwich Bagels, plain, enriched, with calcium propionate (includes onion, 89 4" bagel 5.38 poppy, sesame) Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT 27 3/4 cup 5.35 BUTTER CRUNCH Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Candies, semisweet chocolate cup Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Beans, kidney, red, mature seeds, cooked, boiled, without salt cup Pie crust, standard-type, prepared from recipe, baked pie shell Fast foods, chili con carne cup Pie crust, cookie-type, prepared from recipe, graham cracker, baked pie shell Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup Jerusalem-artichokes, raw cup Oat bran, raw 94 1 cup Barley, pearled, raw cup Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with 26 3/4 cup 4.94 CRUNCHBERRIES Baking chocolate, unsweetened, squares square Sandwiches and burgers, hamburger, large, single meat patty, with sandwich 4.93 condiments and vegetables Spinach, canned, drained solids cup Buckwheat flour, whole-groat cup Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup 4.74 boiled, without salt Sandwiches and burgers, cheeseburger, large, single meat patty, with sandwich 4.74 bacon and condiments Fast foods, chicken fillet sandwich, plain sandwich Fast foods, cheeseburger, large, single patty, with condiments and sandwich 4.66 vegetables Wheat flour, whole-grain cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Fast foods, chimichanga, with beef chimichanga Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 30 3/4 cup 4.50 Page 2 of 25

3 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON 30 3/4 cup 4.50 CHEERIOS Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Soybeans, green, cooked, boiled, drained, without salt cup Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup Lima beans, large, mature seeds, cooked, boiled, without salt cup Beans, baked, canned, with franks cup Tomato products, canned, puree, without salt added cup Cereals ready-to-eat, rice, puffed, fortified 14 1 cup Lima beans, large, mature seeds, canned cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 4.32 cooked, boiled, without salt Bagels, plain, enriched, with calcium propionate (includes onion, /2" bagel 4.30 poppy, sesame) Beans, navy, mature seeds, cooked, boiled, without salt cup Seeds, pumpkin and squash seed kernels, roasted, with salt added oz (142 seeds) Fast foods, roast beef sandwich, plain sandwich Cornmeal, whole-grain, yellow cup Refried beans, canned (includes USDA commodity) cup Beans, baked, canned, with pork and sweet sauce cup Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup Potatoes, baked, skin, without salt 58 1 skin Fast Foods, biscuit, with egg and sausage biscuit Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 3.84 with boiling water Peas, edible-podded, frozen, cooked, boiled, drained, without salt cup Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, packet 3.81 prepared with boiling water Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup Beans, great northern, mature seeds, cooked, boiled, without salt cup Malted drink mix, chocolate, with added nutrients, powder, prepared cup 3.76 with whole milk Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt cup Fast foods, taco large Fast foods, cheeseburger, regular, double patty and bun, plain sandwich Snacks, trail mix, tropical cup Malted drink mix, chocolate, with added nutrients, powder 21 3 heaping tsp Bread, Indian, fry, made with lard (Navajo) 90 5" bread Beans, black, mature seeds, cooked, boiled, without salt cup Malted drink mix, natural, with added nutrients, powder, prepared cup 3.60 with whole milk Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, cup 3.60 drained, without salt Beans, pinto, mature seeds, cooked, boiled, without salt cup Bagels, egg 89 4" bagel Spaghetti with meat sauce, frozen entree package Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup 3.53 without salt Cereals ready-to-eat, GENERAL MILLS, BASIC cup 3.52 Page 3 of 25

4 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Turkey, all classes, neck, meat only, cooked, simmered neck Fast foods, fish sandwich, with tartar sauce and cheese sandwich Sauerkraut, canned, solids and liquids cup Bulgur, dry cup Fast foods, cheeseburger, regular, double patty, with condiments and sandwich 3.42 vegetables Fast foods, cheeseburger, regular, double patty, plain sandwich Pumpkin, canned, without salt cup Tomatoes, red, ripe, canned, stewed cup Bagels, cinnamon-raisin 89 4" bagel Cherries, sour, red, canned, water pack, solids and liquids (includes cup 3.34 USDA commodity red tart cherries, canned) Pie, cherry, prepared from recipe piece Fast foods, hotdog, with chili sandwich Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Soup, bean with ham, canned, chunky, ready-to-serve, commercial cup Beans, kidney, red, mature seeds, canned cup Turnip greens, frozen, cooked, boiled, drained, without salt cup Rice, white, long-grain, parboiled, enriched, cooked cup Peas, edible-podded, boiled, drained, without salt cup Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all 85 3 oz 3.13 grades, cooked, braised Snacks, pretzels, hard, plain, salted pretzels Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup 3.09 drained, without salt Beets, canned, drained solids cup Fast foods, clams, breaded and fried 115 3/4 cup Prune juice, canned cup Beans, baked, canned, plain or vegetarian cup Fast foods, french toast sticks sticks Fast foods, shrimp, breaded and fried shrimp Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Rice, white, long-grain, precooked or instant, enriched, prepared cup WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N 85 1 patty 2.90 BURGERS, frozen Pie crust, standard-type, frozen, ready-to-bake, baked pie shell Bagels, egg /2" bagel Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Beet greens, cooked, boiled, drained, without salt cup Raisins, seedless cup Mushrooms, cooked, boiled, drained, without salt cup Fast foods, hamburger, regular, single patty, with condiments sandwich HEALTHY CHOICE Beef Macaroni, frozen entree package Bagels, cinnamon-raisin /2" bagel Soy milk, fluid cup Malted drink mix, natural, with added nutrients, powder heaping tsp Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readyto-serve cup Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Fast foods, pancakes with butter and syrup pancakes Peas, split, mature seeds, cooked, boiled, without salt cup 2.53 Page 4 of 25

5 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Tomato products, canned, sauce cup Turkey, all classes, meat only, cooked, roasted cup Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Fast foods, tostada, with beans, beef, and cheese tostada Fast foods, burrito, with beans and meat burrito Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, 85 3 oz 2.44 all grades, cooked, braised Fast foods, english muffin, with egg, cheese, and canadian bacon muffin Sandwiches and burgers, cheeseburger, regular, single meat patty, sandwich 2.44 plain Peas, green, frozen, cooked, boiled, drained, without salt cup Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, 85 3 oz 2.43 all grades, cooked, roasted Fast foods, cheeseburger, regular, single patty, with condiments sandwich English muffins, plain, toasted, enriched, with calcium propionate 52 1 muffin 2.42 (includes sourdough) Fast foods, taco small Tapioca, pearl, dry cup Muffins, oat bran 57 1 muffin Noodles, egg, cooked, enriched cup Pasta with meatballs in tomato sauce, canned entree cup Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust slice Tomatoes, red, ripe, canned, whole, regular pack cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 2.33 canned, plain Fast foods, potato, french fried in vegetable oil large Fast foods, hotdog, plain 98 1 sandwich Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" 85 3 oz 2.30 fat, choice, cooked, braised Waffles, plain, frozen, ready -to-heat, toasted 33 1 waffle English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin Chicken, liver, all classes, cooked, simmered liver Fast foods, taco salad /2 cups Sweet potato, canned, vacuum pack cup Beef, round, bottom round, separable lean and fat, trimmed to 1/8" 85 3 oz 2.27 fat, all grades, cooked, braised Macaroni and Cheese, canned entree cup Chicken, canned, meat only, with broth oz Fast foods, frijoles with cheese cup Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz Lettuce, iceberg (includes crisphead types), raw head Collards, cooked, boiled, drained, without salt cup Fast foods, croissant, with egg, cheese, and bacon croissant Potato, baked, flesh and skin, without salt potato Artichokes, (globe or french), cooked, boiled, drained, without salt cup Plums, canned, purple, heavy syrup pack, solids and liquids cup Cake, gingerbread, prepared from recipe 74 1 piece Noodles, chinese, chow mein 45 1 cup Sauce, pasta, spaghetti/marinara, ready-to-serve cup Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted 85 3 oz 2.09 Page 5 of 25

6 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Barley, pearled, cooked cup Chicken pot pie, frozen entree small pie Cookies, molasses 32 1 cookie, large (3-1/2" to 4" Fish, tuna salad cup Soup, bean with pork, canned, prepared with equal volume water, cup 2.05 commercial Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 85 3 oz /4" fat, choice, cooked, braised Fish, haddock, cooked, dry heat fillet Lettuce, butterhead (includes boston and bibb types), raw head Toaster pastries, brown-sugar-cinnamon 50 1 pastry Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz Chicken, stewing, meat only, cooked, stewed cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" 85 3 oz 1.99 fat, all grades, cooked, roasted Pie, pumpkin, prepared from recipe piece Turkey, all classes, dark meat, cooked, roasted 84 3 oz Soup, pea, green, canned, prepared with equal volume water, cup 1.95 commercial Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz 1.95 all grades, cooked, roasted KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle Oat bran, cooked cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Collards, frozen, chopped, cooked, boiled, drained, without salt cup Rice, white, long-grain, regular, cooked cup Dandelion greens, cooked, boiled, drained, without salt cup Breakfast items, french toast with butter slices Brussels sprouts, cooked, boiled, drained, without salt cup Rolls, hard (includes kaiser) 57 1 roll Couscous, dry cup Spaghetti, cooked, enriched, without added salt cup Macaroni, cooked, enriched cup Sweet potato, canned, syrup pack, drained solids cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 30 3/4 cup 1.86 TREATS Cereal Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 1.85 without salt Fast foods, danish pastry, cheese 91 1 pastry Fast foods, potato, french fried in vegetable oil medium Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted 52 1 pastry 1.82 chocolate fudge Dates, deglet noor cup Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry Crustaceans, shrimp, mixed species, canned oz Soup, tomato, canned, prepared with equal volume milk, commercial cup Pie, blueberry, prepared from recipe piece Pie, pecan, prepared from recipe piece Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 85 3 oz 1.80 trimmed to 1/4" fat, choice, cooked, roasted Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar 1.80 Page 6 of 25

7 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup Beef, cured, corned beef, canned oz Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Soup, tomato, canned, prepared with equal volume water, commercial cup Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Bulgur, cooked cup Noodles, egg, spinach, cooked, enriched cup Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Pie, apple, prepared from recipe piece Waffles, plain, prepared from recipe 75 1 waffle Nuts, cashew nuts, oil roasted, with salt added oz (18 nuts) Miso cup Vegetables, mixed, canned, drained solids cup Cake, pineapple upside-down, prepared from recipe piece Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Nuts, cashew nuts, dry roasted, with salt added oz Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, 85 3 oz 1.70 choice, cooked, broiled Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, cup 1.69 canned, ready-to-serve Lamb, domestic, leg, whole (shank and sirloin), separable lean and 85 3 oz 1.68 fat, trimmed to 1/4" fat, choice, cooked, roasted Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake Beef stew, canned entree cup Snacks, popcorn, caramel-coated, with peanuts 42 1 cup Soup, clam chowder, manhattan, canned, prepared with equal volume cup 1.63 water Soup, vegetable, canned, chunky, ready-to-serve, commercial cup Raspberries, frozen, red, sweetened cup Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Potato salad, home-prepared cup Spinach souffle cup Peas, green, canned, regular pack, drained solids cup Muffins, corn, commercially prepared 57 1 muffin Beans, snap, yellow, cooked, boiled, drained, without salt cup Cereals, oats, regular and quick and instant, unenriched, cooked with cup 1.59 water, without salt Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, 85 3 oz 1.59 cooked, broiled Peaches, dried, sulfured, uncooked 39 3 halves Poultry food products, ground turkey, cooked 82 1 patty Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz Bread, pita, white, enriched /2" pita Potatoes, au gratin, home-prepared from recipe using butter cup Nuts, pine nuts, dried oz Pie, fried pies, cherry pie Pie, fried pies, fruit pie Soup, onion mix, dehydrated, dry form 39 1 packet Artichokes, (globe or french), cooked, boiled, drained, without salt medium 1.55 Page 7 of 25

8 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, 85 3 oz 1.54 choice, cooked, broiled Shake, fast food, vanilla fl oz Cake, chocolate, prepared from recipe without frosting 95 1 piece Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, cup 1.52 ready-to-serve Salami, cooked, beef and pork slices Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz 1.50 cooked, roasted Strawberries, frozen, sweetened, sliced cup Vegetables, mixed, frozen, cooked, boiled, drained, without salt cup Soup, clam chowder, new england, canned, prepared with equal cup 1.49 volume milk, commercial Spaghetti, whole-wheat, cooked cup Onions, spring or scallions (includes tops and bulb), raw cup Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all 85 3 oz 1.47 grades, cooked, broiled Soup, chicken vegetable, canned, chunky, ready-to-serve cup Cereals, corn grits, yellow, regular and quick, enriched, cooked with cup 1.45 water, without salt Cereals, corn grits, white, regular and quick, enriched, cooked with cup 1.45 water, without salt Soup, chicken noodle, canned, chunky, ready-to-serve cup Pizza, cheese topping, regular crust, frozen, cooked 63 1 serving Rolls, hamburger or hotdog, plain 43 1 roll Fast foods, hush puppies 78 5 pieces Turkey patties, breaded, battered, fried 64 1 patty Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Fast foods, danish pastry, fruit 94 1 pastry Pumpkin, cooked, boiled, drained, without salt cup Potatoes, scalloped, home-prepared with butter cup Squash, winter, butternut, frozen, cooked, boiled, without salt cup Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted oz Bread crumbs, dry, grated, plain oz Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, 85 3 oz 1.37 braised Cereals, WHEATENA, cooked with water cup Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, 85 3 oz 1.36 choice, cooked, roasted Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits Buckwheat groats, roasted, cooked cup Beets, cooked, boiled, drained cup Seeds, sesame butter, tahini, from roasted and toasted kernels (most 15 1 tbsp 1.34 common type) Nuts, hazelnuts or filberts oz Tofu, soft, prepared with calcium sulfate and magnesium chloride piece 1.33 (nigari) Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece Turkey and gravy, frozen oz package Fast foods, enchilada, with cheese enchilada Egg substitute, liquid /4 cup Asparagus, canned, drained solids 72 4 spears Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 1.32 Page 8 of 25

9 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 1.30 (nigari) French toast, frozen, ready-to-heat 59 1 slice Nuts, chestnuts, european, roasted cup Fish, tuna, light, canned in water, drained solids 85 3 oz Cake, white, prepared from recipe with coconut frosting piece Muffins, blueberry, prepared from recipe, made with low fat (2%) 57 1 muffin 1.29 milk Fast foods, nachos, with cheese nachos Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with 51 1/2 cup 1.28 oats, honey, and raisins Spices, parsley, dried tbsp Pie, lemon meringue, prepared from recipe piece Potato pancakes 76 1 pancake Cookies, brownies, commercially prepared 56 1 brownie Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, 71 1 danish 1.26 lemon, raspberry, strawberry) Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Okra, frozen, cooked, boiled, drained, without salt cup Mushrooms, canned, drained solids cup Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Kale, frozen, cooked, boiled, drained, without salt cup Nuts, almonds oz (24 nuts) Waterchestnuts, chinese, canned, solids and liquids cup Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup Bread, egg 40 1/2" slice Fish, catfish, channel, cooked, breaded and fried 85 3 oz Beans, snap, yellow, canned, regular pack, drained solids cup Beans, snap, green, canned, regular pack, drained solids cup Pie, chocolate creme, commercially prepared piece Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 1.20 enriched Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH cup 1.20 VEGETABLES, canned, ready-to-serve Nuts, pistachio nuts, dry roasted, with salt added oz (47 nuts) Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup Beans, snap, green, frozen, cooked, boiled, drained without salt cup Sweet potato, cooked, candied, home-prepared piece Fish, tuna, light, canned in oil, drained solids oz Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair Baking chocolate, unsweetened, liquid oz Pie, pecan, commercially prepared piece Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz Kale, cooked, boiled, drained, without salt cup Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Fast foods, potato, french fried in vegetable oil 85 1 small Leavening agents, yeast, baker's, active dry 7 1 pkg Croissants, butter 57 1 croissant Turnip greens, cooked, boiled, drained, without salt cup Fish, haddock, cooked, dry heat 85 3 oz 1.15 Page 9 of 25

10 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without cup 1.14 salt Bread, cornbread, dry mix, prepared 60 1 piece Danish pastry, cheese 71 1 danish Fast foods, burrito, with beans and cheese 93 1 burrito Turkey, all classes, light meat, cooked, roasted 84 3 oz Crustaceans, crab, blue, canned cup Croutons, seasoned 40 1 cup Cake, white, prepared from recipe without frosting 74 1 piece Sweet potato, cooked, boiled, without skin potato Soup, vegetable beef, prepared with equal volume water, commercial cup Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, cup 1.11 canned, ready-to-serve Fish, swordfish, cooked, dry heat piece Soup, beef noodle, canned, prepared with equal volume water, cup 1.10 commercial Orange juice, canned, unsweetened cup Nuts, coconut meat, raw 45 1 piece Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Bread stuffing, bread, dry mix, prepared 100 1/2 cup Carrot juice, canned cup French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Soup, vegetarian vegetable, canned, prepared with equal volume cup 1.08 water, commercial Cheese, ricotta, part skim milk cup Seeds, sunflower seed kernels, dry roasted, with salt added oz Pizza, meat and vegetable topping, regular crust, frozen, cooked 79 1 serving Plantains, raw medium Snacks, beef jerky, chopped and formed large piece Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Tortillas, ready-to-bake or -fry, flour 32 1 tortilla Egg, whole, raw, fresh 58 1 extra large Nuts, mixed nuts, dry roasted, with peanuts, with salt added oz Broccoli, cooked, boiled, drained, without salt cup Tomato juice, canned, with salt added cup Fish, herring, Atlantic, pickled oz Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, 85 3 oz 1.04 braised Candies, milk chocolate 44 1 bar (1.55 oz) Hearts of palm, canned 33 1 piece Shake, fast food, chocolate fl oz Plums, dried (prunes), stewed, without added sugar cup Vegetable juice cocktail, canned cup Grapefruit, sections, canned, light syrup pack, solids and liquids cup Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Onion rings, breaded, par fried, frozen, prepared, heated in oven rings Asparagus, frozen, cooked, boiled, drained, without salt cup Sweet potato, cooked, baked in skin, without salt potato Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 1.00 Page 10 of 25

11 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cake, sponge, prepared from recipe 63 1 piece Wild rice, cooked cup Mustard greens, cooked, boiled, drained, without salt cup Corn, sweet, yellow, canned, cream style, regular pack cup Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick 0.97 batter Muffins, corn, dry mix, prepared 50 1 muffin Pineapple, canned, heavy syrup pack, solids and liquids cup Cookies, molasses 15 1 cookie, medium Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin Fish, roughy, orange, cooked, dry heat 85 3 oz Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Apricot nectar, canned, with added ascorbic acid cup Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz Mung beans, mature seeds, sprouted, raw cup Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice Cheese, ricotta, whole milk cup Carrots, canned, regular pack, drained solids cup Tangerines, (mandarin oranges), canned, light syrup pack cup Apricots, dried, sulfured, uncooked halves Potatoes, scalloped, dry mix, prepared with water, whole milk and cup 0.93 butter Milk shakes, thick chocolate fl oz Bread, whole-wheat, commercially prepared, toasted 25 1 slice Peaches, frozen, sliced, sweetened cup Bread, whole-wheat, commercially prepared 28 1 slice Bread, pumpernickel 32 1 slice Muffins, blueberry, commercially prepared 57 1 muffin Apple juice, canned or bottled, unsweetened, without added ascorbic cup 0.92 acid Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium Soup, minestrone, canned, prepared with equal volume water, cup 0.92 commercial Egg, whole, cooked, poached 50 1 large Egg, whole, raw, fresh 50 1 large Bread, pumpernickel, toasted 29 1 slice Egg, whole, cooked, fried 46 1 large Nuts, mixed nuts, oil roasted, with peanuts, with salt added oz Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Bread, rye 32 1 slice Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice Parsnips, cooked, boiled, drained, without salt cup Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND cup 0.90 CLAM CHOWDER, canned, ready-to-serve Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice Squash, winter, all varieties, cooked, baked, without salt cup Rutabagas, cooked, boiled, drained, without salt cup Grapefruit juice, white, canned, sweetened cup Frozen yogurts, chocolate, soft-serve 72 1/2 cup 0.90 Page 11 of 25

12 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Frankfurter, chicken 45 1 frank Spices, celery seed 2 1 tsp Blueberries, frozen, sweetened cup Crackers, matzo, plain matzo Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Plantains, cooked cup Blackberries, raw cup Applesauce, canned, sweetened, without salt cup Cake, fruitcake, commercially prepared 43 1 piece Fish, swordfish, cooked, dry heat 85 3 oz Corn, sweet, yellow, canned, vacuum pack, regular pack cup Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Rolls, dinner, plain, commercially prepared (includes brown-andserve) 28 1 roll Spices, cinnamon, ground tsp Pie, pumpkin, commercially prepared piece Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz Potatoes, hashed brown, home-prepared cup Plums, canned, purple, juice pack, solids and liquids cup Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Cheese sauce, prepared from recipe cup Raspberries, raw cup Fast foods, onion rings, breaded and fried rings Cucumber, with peel, raw large Bread, banana, prepared from recipe, made with margarine 60 1 slice Snacks, granola bars, hard, plain bar Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 0.83 cooked, pan-fried Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, 85 3 oz 0.83 cooked, roasted Pie, coconut custard, commercially prepared piece Bread, wheat, toasted (includes wheat berry) 23 1 slice Bread, wheat (includes wheat berry) 25 1 slice Sauce, homemade, white, medium cup Nuts, walnuts, english oz (14 halves) Fish, tuna, white, canned in water, drained solids 85 3 oz Veal, rib, separable lean and fat, cooked, roasted 85 3 oz Beef, cured, dried oz Rice, brown, long-grain, cooked cup Cake, sponge, commercially prepared 30 1 shortcake Spinach, raw 30 1 cup Beans, snap, green, cooked, boiled, drained, without salt cup Tostada with guacamole tostada Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 0.81 salt Egg, whole, raw, fresh 44 1 medium Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, 85 3 oz 0.80 cooked, roasted Pork, cured, ham, whole, separable lean only, roasted 85 3 oz Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Chocolate-flavor beverage mix, powder, prepared with whole milk cup 0.80 Page 12 of 25

13 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Sweet rolls, cinnamon, refrigerated dough with frosting, baked 30 1 roll Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake Potatoes, au gratin, dry mix, prepared with water, whole milk and cup 0.78 butter Grape juice, frozen concentrate, sweetened, undiluted, with added fl-oz can 0.78 vitamin C Pineapple and grapefruit juice drink, canned fl oz Pineapple juice, canned, unsweetened, without added ascorbic acid cup Apricots, canned, heavy syrup pack, with skin, solids and liquids cup Carrots, frozen, cooked, boiled, drained, without salt cup Crustaceans, crab, blue, cooked, moist heat 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 0.77 cooked, pan-fried Figs, dried, uncooked 38 2 figs Soup, chicken noodle, canned, prepared with equal volume water, cup 0.77 commercial Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 0.77 without salt Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Bread, raisin, toasted, enriched 24 1 slice Bread, raisin, enriched 26 1 slice Nuts, macadamia nuts, dry roasted, with salt added oz (10-12 nuts) Cocoa mix, with aspartame, powder, prepared from item serving Cocoa, dry powder, unsweetened tbsp Soup, chicken with rice, canned, prepared with equal volume water, cup 0.75 commercial Orange juice, frozen concentrate, unsweetened, undiluted fl-oz can Cocoa mix, no sugar added, powder 15 1/2 oz envelope Bread, rye, toasted 24 1 slice Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Milk, canned, evaporated, nonfat cup Crackers, melba toast, plain 20 4 pieces Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz Cauliflower, frozen, cooked, boiled, drained, without salt cup Bread, oatmeal, toasted 25 1 slice Bread, reduced-calorie, white 23 1 slice Bread, pita, white, enriched 28 4" pita Bread, white, commercially prepared, toasted 22 1 slice Egg, whole, cooked, scrambled 61 1 large Apricots, canned, juice pack, with skin, solids and liquids cup Bread, oatmeal 27 1 slice Olives, ripe, canned (small-extra large) 22 5 large Fish, salmon, chinook, smoked oz Fast foods, coleslaw 99 3/4 cup Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 0.72 cooked, broiled Snacks, granola bars, soft, uncoated, chocolate chip bar Pears, canned, juice pack, solids and liquids cup Fruit cocktail, (peach and pineapple and pear and grape and cherry), cup 0.72 canned, heavy syrup, solids and liquids Nuts, pecans oz (20 halves) Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 0.71 Page 13 of 25

14 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Bread, reduced-calorie, rye 23 1 slice Coleslaw, home-prepared cup Peaches, canned, heavy syrup pack, solids and liquids cup Bread, cracked-wheat 25 1 slice Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and cup 0.70 grape and boysenberry), frozen, sweetened Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked /2" biscuit Pineapple, canned, juice pack, solids and liquids cup Strawberries, raw cup Snacks, granola bars, soft, uncoated, raisin bar Snacks, oriental mix, rice-based oz (about 1/4 cup) Pie, lemon meringue, commercially prepared piece Nuts, brazilnuts, dried, unblanched oz (6-8 nuts) Watermelon, raw wedge Bologna, beef and pork slices Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) Bread, reduced-calorie, wheat 23 1 slice Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 0.68 cooked, broiled Frankfurter, beef 45 1 frank Chocolate-flavor beverage mix for milk, powder, without added heaping tsp 0.68 nutrients Crackers, saltines (includes oyster, soda, soup) 12 4 crackers Pineapple and orange juice drink, canned fl oz Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 0.67 egg Peaches, canned, juice pack, solids and liquids cup Soup, cream of chicken, prepared with equal volume milk, commercial cup Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Leavening agents, yeast, baker's, active dry 4 1 tsp Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake Spices, oregano, dried tsp Kohlrabi, cooked, boiled, drained, without salt cup Carbonated beverage, ginger ale fl oz Snacks, tortilla chips, plain, white corn oz Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 0.66 flour Crackers, rye, wafers, plain 11 1 wafer Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked /4" biscuit Crustaceans, crab, blue, crab cakes 60 1 cake Squash, summer, all varieties, cooked, boiled, drained, without salt cup Cereals ready-to-eat, wheat germ, toasted, plain tbsp Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Cookies, oatmeal, commercially prepared, regular 25 1 cookie Broccoli, raw 88 1 cup Peanuts, all types, dry-roasted, without salt oz (approx 28) Peanuts, all types, dry-roasted, with salt oz (approx 28) 0.64 Page 14 of 25

15 Iron, Fe ( mg) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Peppers, sweet, red, raw cup Mushrooms, shiitake, cooked, without salt cup Bread, french or vienna (includes sourdough) 25 1/2" slice Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Celery, cooked, boiled, drained, without salt cup Peppers, sweet, green, cooked, boiled, drained, without salt cup Peppers, sweet, red, cooked, boiled, drained, without salt cup Parsley, raw sprigs Cucumber, peeled, raw large Ice creams, chocolate 66 1/2 cup Snacks, popcorn, caramel-coated, without peanuts cup Soup, cream of chicken, canned, prepared with equal volume water, cup 0.61 commercial Grape juice, canned or bottled, unsweetened, without added vitamin C cup Spices, pepper, black tsp Milk, chocolate, fluid, commercial, lowfat cup Milk, chocolate, fluid, commercial, reduced fat cup Milk, chocolate, fluid, commercial, whole cup Couscous, cooked cup Soup, cream of mushroom, canned, prepared with equal volume milk, cup 0.60 commercial Egg, whole, cooked, hard-boiled 50 1 large Pancakes, plain, dry mix, complete, prepared 38 1 pancake Spices, curry powder 2 1 tsp Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup Bread, italian 20 1 slice Pears, canned, heavy syrup pack, solids and liquids cup Fast foods, sundae, hot fudge sundae Milk, canned, condensed, sweetened cup Ham, sliced, regular (approximately 11% fat) slices Cake, pound, commercially prepared, fat-free 28 1 slice Puddings, chocolate, ready-to-eat oz Grapes, red or green (european type varieties, such as, Thompson cup 0.58 seedless), raw Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large Potatoes, mashed, home-prepared, whole milk added cup Lime juice, canned or bottled, unsweetened cup Pie, cherry, commercially prepared piece Cabbage, red, raw 70 1 cup Leavening agents, yeast, baker's, compressed 17 1 cake Chicken roll, light meat slices Snacks, potato chips, barbecue-flavor oz Cake, snack cakes, creme-filled, sponge cake Asparagus, cooked, boiled, drained 60 4 spears Potatoes, mashed, home-prepared, whole milk and margarine added cup Potatoes, baked, flesh, without salt potato Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) 0.54 Page 15 of 25