• Macronutrients
  • Vitamins
  • Minerals
  • Fatty Acids
  • Omega-3, 6 and 9
  • Good Sources
  • Nutrient Tables
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Iron


1/4 cup (46.5 g)

7.30 mg (41%)

1/4 block (116 g)

6.22 mg (35%)

3 pieces (38.7 g)

4.71 mg (26%)

1/2 cup (97 g)

4.44 mg (25%)

1/2 cup (86 g)

4.42 mg (25%)

1 oz (28.35 g)

4.30 mg (24%)

1/4 cup (30.5 g)

4.18 mg (23%)

1 oz (28.35 g)

4.12 mg (23%)

3 tbsp (22.13 g)

4.10 mg (23%)

1 oz (28.35 g)

4.05 mg (23%)

1 oz (28.35 g)

4.03 mg (22%)

1/2 cup (86 g)

3.72 mg (21%)

1/4 cup (48.25 g)

3.68 mg (20%)

1/4 cup (48.25 g)

3.67 mg (20%)

100 g

3.64 mg (20%)

1 oz (28.35 g)

3.57 mg (20%)

1 cup (244 g)

3.34 mg (19%)

1/2 cup (99 g)

3.30 mg (18%)

1/2 cup (90 g)

3.21 mg (18%)

100 g

3.10 mg (17%)

8 fl oz (256 g)

3.02 mg (17%)

1/4 cup (23.5 g)

2.98 mg (17%)

1 cup (89 g)

2.94 mg (16%)

1/2 cup (88.5 g)

2.78 mg (15%)

2 tbsp (30 g)

2.69 mg (15%)

1/2 cup (123 g)

2.58 mg (14%)

1/2 cup (126 g)

2.58 mg (14%)

1/4 cup (34.25 g)

2.51 mg (14%)

1 cup (77 g)

2.47 mg (14%)

1/4 cup (26.25 g)

2.43 mg (14%)

1/2 cup (131 g)

2.42 mg (13%)

1/2 cup (82 g)

2.37 mg (13%)

1 fruit (209 g)

2.36 mg (13%)

1 cup (124 g)

2.36 mg (13%)

1/2 cup (115 g)

2.30 mg (13%)

1/2 cup (73 g)

2.28 mg (13%)

1/4 cup (64 g)

2.27 mg (13%)

1/4 cup (42 g)

2.26 mg (13%)

1/2 cup (85.5 g)

2.26 mg (13%)

1/2 cup (94 g)

2.25 mg (13%)

1/2 cup (90 g)

2.25 mg (13%)

1/2 cup (83 g)

2.24 mg (12%)

1/4 cup (48 g)

2.19 mg (12%)

1/2 cup (88.5 g)

2.19 mg (12%)

1/2 cup (91 g)

2.18 mg (12%)

1/2 cup (85.5 g)

2.15 mg (12%)

1/2 cup (91 g)

2.15 mg (12%)

1/4 cup (28.5 g)

2.13 mg (12%)

1/4 cup (28.5 g)

2.13 mg (12%)

100 g

2.11 mg (12%)

1/4 cup (48 g)

2.11 mg (12%)

1/2 cup (85 g)

2.08 mg (12%)

1/2 cup (131 g)

2.06 mg (11%)

1/2 cup (121 g)

2.06 mg (11%)

1/4 cup (46.5 g)

2.05 mg (11%)

1/2 cup (87.5 g)

1.98 mg (11%)

1/2 cup (88.5 g)

1.96 mg (11%)

1/2 cup (84.5 g)

1.94 mg (11%)

1/4 cup (42.5 g)

1.94 mg (11%)

1/4 cup (43.5 g)

1.93 mg (11%)

1/4 cup (40.5 g)

1.91 mg (11%)

1 oz (28.35 g)

1.89 mg (11%)

1/2 cup (88.5 g)

1.89 mg (11%)

8 fl oz (251 g)

1.88 mg (10%)

1/2 cup (50 g)

1.87 mg (10%)

1 medium (173 g)

1.87 mg (10%)

1/4 cup (56.5 g)

1.86 mg (10%)

1/2 cup (88.5 g)

1.85 mg (10%)

1 medium (173 g)

1.85 mg (10%)

1/4 cup (39 g)

1.84 mg (10%)

1/4 cup (41.75 g)

1.82 mg (10%)

1/2 cup (86 g)

1.81 mg (10%)

1/4 cup (22 g)

1.80 mg (10%)

1/2 cup (85.5 g)

1.79 mg (10%)

1/2 cup (120 g)

1.75 mg (10%)

1/2 cup (86 g)

1.73 mg (10%)

1 tsp (1.4 g)

1.73 mg (10%)

1/4 cup (48 g)

1.73 mg (10%)

1 oz (28.35 g)

1.72 mg (10%)

1/4 cup (39.25 g)

1.71 mg (10%)

1/4 cup (39.25 g)

1.71 mg (10%)

1 cup (55 g)

1.71 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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