Amount of Iron in Beans

Welcome to the nutritional iron content in 95 different types of beans, ranging from 10.44 mg to 0.86 mg per 100g. The basic type of beans is Beans, snap, green, raw, where the amount of iron in 100g is 1.03 mg. 1.03 mg of iron per 100g, from Beans, snap, green, raw corresponds to 7% of the iron RDA. For a typical serving size of 1.000 cup 1/2" pieces (or 100.00 g) the amount of Iron is 1.03 mg. This corresponds to an RDA percentage of 7%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty beans products high in iron

Below is a summary list for the top twenty beans items ranked by the amount or level of iron in 100g.

1. Beans, white, mature seeds, raw : 10.44mg (75%RDA)
2. Beans, kidney, california red, mature seeds, raw : 9.35mg (67%RDA)
3. Beans, black turtle, mature seeds, raw : 8.70mg (62%RDA)
4. Beans, kidney, royal red, mature seeds, raw : 8.70mg (62%RDA)
5. Beans, kidney, all types, mature seeds, raw : 8.20mg (59%RDA)
6. Beans, small white, mature seeds, raw : 7.73mg (55%RDA)
7. Beans, yellow, mature seeds, raw : 7.01mg (50%RDA)
8. Beans, pink, mature seeds, raw : 6.77mg (48%RDA)
9. Beans, kidney, red, mature seeds, raw : 6.69mg (48%RDA)
10. Beans, navy, mature seeds, raw : 5.49mg (39%RDA)
11. Beans, great northern, mature seeds, raw : 5.47mg (39%RDA)
12. Beans, pinto, mature seeds, raw : 5.07mg (36%RDA)
13. Beans, black, mature seeds, raw : 5.02mg (36%RDA)
14. Beans, cranberry (roman), mature seeds, raw : 5.00mg (36%RDA)
15. Beans, adzuki, mature seeds, raw : 4.98mg (36%RDA)
16. Beans, white, mature seeds, cooked, boiled, with salt : 3.70mg (26%RDA)
17. Beans, white, mature seeds, cooked, boiled, without salt : 3.70mg (26%RDA)
18. Beans, french, mature seeds, raw : 3.40mg (24%RDA)
19. Beans, baked, canned, with pork and tomato sauce : 3.24mg (23%RDA)
20. Beans, pinto, immature seeds, frozen, unprepared : 3.00mg (21%RDA)

Following on from the twenty top beans items or products containing iron we have a more comprehensive break down of Beans, snap, green, raw, and the highest item containing iron which is Beans, white, mature seeds, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 95 types of beans.

At the bottom of the page is the full list for the 95 different types of beans based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in beans.

Beans, snap, green, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Beans, snap, green, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 31.00 kcal (2% RDA), the amount of Protein is 1.83 g (3% RDA), the amount of Total Fat is 0.22 g and the amount of Carbohydrate is 6.97 g (5% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in beans.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Beans, snap, green, raw has a nutritional value score of 26.00 out of 100.Comparing the iron content and the nutritional density in 100g for Beans, snap, green, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Amount of iron per 100 Calories

100 calories of beans, snap, green, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup 1/2" pieces (or 100.00 g)

For the food Beans, snap, green, raw the typical serving size is 1.000 cup 1/2" pieces (or 100.00 g) which contains 1.03 mg of Iron. The iron percentage of the recommended daily value for this serving is 7 %.

To give 100% of the RDA, 14.3 servings of the typical serving size 1.000 cup 1/2" pieces (or 100.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 31 kcal, the Protein content is 1.83 g, the Total Fat content is 0.22 g and the Carbohydrate content is 6.97 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Beans, snap, green, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup 1/2" pieces or 100.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.5 (kcal).The total calories from carbohydrate is 24.9 (kcal).

Milligrams of iron in beans (per 100g)

This list of 95 types of beans, is brought to you by www.dietandfitnesstoday.com and ranges from Beans, white, mature seeds, raw through to Beans, snap, yellow, frozen, all styles, unprepared where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in beans.

The list below gives the total iron content in the 95 items from the general description 'beans' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 50 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for beans based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for beans ranked by the amount of iron per 100g is shown below in the beans calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 6. The highest amount of iron from the 6 frozen items is in Beans, pinto, immature seeds, frozen, unprepared where the iron content is 3.00 mg per 100g. The number of food items classified as canned is 32 items. The highest amount of iron from the 32 canned items is in Beans, baked, canned, with pork and tomato sauce where the level is 3.24 mg per 100g.The total food items which are raw is 20 items. The highest amount of iron from the 20 raw items is in Beans, white, mature seeds, raw where the content is 10.44 mg per 100g. The number of food items which are cooked are 39 items. The highest amount of iron from the 39 cooked items is in Beans, white, mature seeds, cooked, boiled, with salt where the amount is 3.70 mg per 100g. Comparing raw and cooked beans shows that cooking can change the levels of iron by 6.74 mg in a 100g serving.

Average Content for beans

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of beans, based on the list below of 95 different items under the general description of beans, is 2.71 mg of iron. This average value corresponds to 19.36 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 142.17 kcal, the average amount of Protein is 8.92 g, the average amount of Total Fat is 0.76 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Beans, adzuki, mature seeds, cooked, boiled, without salt which in 100g contains 2.00 mg of Iron. This corresponds to 14 % of the recommended daily allowance. For this serving the amount of Energy is 128.00 kcal, the amount of Protein is 7.52 g, the amount of Total Fat is 0.10 g and the amount of Carbohydrate is 24.77 g.

Highest iron Content per 100g

Using the list below for the 95 different beans nutrition entries in our database, the highest amount of iron is found in Beans, white, mature seeds, raw which contains 10.44 mg of iron per 100g. The associated percentage of RDA is 75 %. For this 100g serving the Energy content is 333.00 kcal, the Protein content is 23.36 g, the Total Fat content is 0.85 g, the Carbohydrate content is 60.27 g.

The lowest amount of iron in 100g is in Beans, snap, yellow, frozen, all styles, unprepared which contains 0.86 mg. This gives as percentage of the recommended daily allowance 6 % of the RDA. For this 100g serving the amount of Energy is 33.00 kcal, the amount of Protein is 1.80 g, the amount of Total Fat is 0.21 g, the amount of Carbohydrate is 7.58 g.

The difference between the highest and lowest values gives a iron range of 9.58 mg per 100g. The range for the other nutrients are as follows; 300 kcal for Energy, 21.56 g for Protein, 0.64 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Beans, snap, green, raw contains 1.03 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Beans, white, mature seeds, raw which contains 21.09 mg in 1.000 cup (or 202.00 g). The percentage of the recommended daily value for this serving is 151 %. For this serving the Energy content is 672.66 kcal, the Protein content is 47.19 g, the Total Fat content is 1.72 g and the Carbohydrate content is 121.75 g.

Nutritional Information Summary

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

Beans List, iron Content per 100g 1. Beans, white, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   10.44 mg (75%) 333.00 kcal (17%) 60.27 g (46%) 0.85 g (1%) 23.36 g (42%)   Typical Serving size of 1.000 cup (or 202.00g):    21.09 mg (151%) 672.66 kcal (34%) 121.75 g (94%) 1.72 g (3%) 47.19 g (84%)   Other serving sizes 1.000 tbsp (or 12.60g):   1.32 mg (9%) 41.96 kcal (2%) 7.59 g (6%) 0.11 g (0%) 2.94 g (5%) 2. Beans, kidney, california red, mature seeds, raw - Iron   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.35 mg (67%) 330.00 kcal (17%) 59.80 g (46%) 0.25 g (0%) 24.37 g (44%)   Typical Serving size of 1.000 cup (or 184.00g):    17.2 mg (123%) 607.2 kcal (30%) 110.03 g (85%) 0.46 g (1%) 44.84 g (80%) 3. Beans, black turtle, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.70 mg (62%) 339.00 kcal (17%) 63.25 g (49%) 0.90 g (1%) 21.25 g (38%)   Typical Serving size of 1.000 cup (or 184.00g):    16.01 mg (114%) 623.76 kcal (31%) 116.38 g (90%) 1.66 g (3%) 39.1 g (70%) 4. Beans, kidney, royal red, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.70 mg (62%) 329.00 kcal (16%) 58.33 g (45%) 0.45 g (1%) 25.33 g (45%)   Typical Serving size of 1.000 cup (or 184.00g):    16.01 mg (114%) 605.36 kcal (30%) 107.33 g (83%) 0.83 g (1%) 46.61 g (83%) 5. Beans, kidney, all types, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.20 mg (59%) 333.00 kcal (17%) 60.01 g (46%) 0.83 g (1%) 23.58 g (42%)   Typical Serving size of 1.000 cup (or 184.00g):    15.09 mg (108%) 612.72 kcal (31%) 110.42 g (85%) 1.53 g (2%) 43.39 g (77%) 6. Beans, small white, mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.73 mg (55%) 336.00 kcal (17%) 62.25 g (48%) 1.18 g (2%) 21.11 g (38%)   Typical Serving size of 1.000 cup (or 215.00g):    16.62 mg (119%) 722.4 kcal (36%) 133.84 g (103%) 2.54 g (4%) 45.39 g (81%) 7. Beans, yellow, mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.01 mg (50%) 345.00 kcal (17%) 60.70 g (47%) 2.60 g (4%) 22.00 g (39%)   Typical Serving size of 1.000 cup (or 196.00g):    13.74 mg (98%) 676.2 kcal (34%) 118.97 g (92%) 5.1 g (8%) 43.12 g (77%) 8. Beans, pink, mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.77 mg (48%) 343.00 kcal (17%) 64.19 g (49%) 1.13 g (2%) 20.96 g (37%)   Typical Serving size of 1.000 cup (or 210.00g):    14.22 mg (102%) 720.3 kcal (36%) 134.8 g (104%) 2.37 g (4%) 44.02 g (79%) 9. Beans, kidney, red, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.69 mg (48%) 337.00 kcal (17%) 61.29 g (47%) 1.06 g (2%) 22.53 g (40%)   Typical Serving size of 1.000 cup (or 184.00g):    12.31 mg (88%) 620.08 kcal (31%) 112.77 g (87%) 1.95 g (3%) 41.46 g (74%)   Other serving sizes 1.000 tbsp (or 12.20g):   0.82 mg (6%) 41.11 kcal (2%) 7.48 g (6%) 0.13 g (0%) 2.75 g (5%) 10. Beans, navy, mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.49 mg (39%) 337.00 kcal (17%) 60.75 g (47%) 1.50 g (2%) 22.33 g (40%)   Typical Serving size of 1.000 cup (or 208.00g):    11.42 mg (82%) 700.96 kcal (35%) 126.36 g (97%) 3.12 g (5%) 46.45 g (83%) 11. Beans, great northern, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.47 mg (39%) 339.00 kcal (17%) 62.37 g (48%) 1.14 g (2%) 21.86 g (39%)   Typical Serving size of 1.000 cup (or 183.00g):    10.01 mg (72%) 620.37 kcal (31%) 114.14 g (88%) 2.09 g (3%) 40 g (71%) 12. Beans, pinto, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.07 mg (36%) 347.00 kcal (17%) 62.55 g (48%) 1.23 g (2%) 21.42 g (38%)   Typical Serving size of 1.000 cup (or 193.00g):    9.79 mg (70%) 669.71 kcal (33%) 120.72 g (93%) 2.37 g (4%) 41.34 g (74%)   Other serving sizes 1.000 tbsp (or 12.00g):   0.61 mg (4%) 41.64 kcal (2%) 7.51 g (6%) 0.15 g (0%) 2.57 g (5%) 13. Beans, black, mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.02 mg (36%) 341.00 kcal (17%) 62.36 g (48%) 1.42 g (2%) 21.60 g (39%)   Typical Serving size of 1.000 cup (or 194.00g):    9.74 mg (70%) 661.54 kcal (33%) 120.98 g (93%) 2.75 g (4%) 41.9 g (75%)   Other serving sizes 1.000 tbsp (or 12.10g):   0.61 mg (4%) 41.26 kcal (2%) 7.55 g (6%) 0.17 g (0%) 2.61 g (5%) 14. Beans, cranberry (roman), mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.00 mg (36%) 335.00 kcal (17%) 60.05 g (46%) 1.23 g (2%) 23.03 g (41%)   Typical Serving size of 1.000 cup (or 195.00g):    9.75 mg (70%) 653.25 kcal (33%) 117.1 g (90%) 2.4 g (4%) 44.91 g (80%) 15. Beans, adzuki, mature seeds, raw - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.98 mg (36%) 329.00 kcal (16%) 62.90 g (48%) 0.53 g (1%) 19.87 g (35%)   Typical Serving size of 1.000 cup (or 197.00g):    9.81 mg (70%) 648.13 kcal (32%) 123.91 g (95%) 1.04 g (2%) 39.14 g (70%) 16. Beans, white, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.70 mg (26%) 139.00 kcal (7%) 25.09 g (19%) 0.35 g (1%) 9.73 g (17%)   Typical Serving size of 1.000 cup (or 179.00g):    6.62 mg (47%) 248.81 kcal (12%) 44.91 g (35%) 0.63 g (1%) 17.42 g (31%) 17. Beans, white, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.70 mg (26%) 139.00 kcal (7%) 25.09 g (19%) 0.35 g (1%) 9.73 g (17%)   Typical Serving size of 1.000 cup (or 179.00g):    6.62 mg (47%) 248.81 kcal (12%) 44.91 g (35%) 0.63 g (1%) 17.42 g (31%)   Other serving sizes 1.000 tbsp (or 11.20g):   0.41 mg (3%) 15.57 kcal (1%) 2.81 g (2%) 0.04 g (0%) 1.09 g (2%) 18. Beans, french, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.40 mg (24%) 343.00 kcal (17%) 64.11 g (49%) 2.02 g (3%) 18.81 g (34%)   Typical Serving size of 1.000 cup (or 184.00g):    6.26 mg (45%) 631.12 kcal (32%) 117.96 g (91%) 3.72 g (6%) 34.61 g (62%) 19. Beans, baked, canned, with pork and tomato sauce - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 94.00 kcal (5%) 18.69 g (14%) 0.93 g (1%) 5.15 g (9%)   Typical Serving size of 1.000 cup (or 246.00g):    7.97 mg (57%) 231.24 kcal (12%) 45.98 g (35%) 2.29 g (4%) 12.67 g (23%) 20. Beans, pinto, immature seeds, frozen, unprepared - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.00 mg (21%) 170.00 kcal (9%) 32.50 g (25%) 0.50 g (1%) 9.80 g (18%)   Typical Serving size of 0.333 package (10 oz) (or 94.00g):    2.82 mg (20%) 159.8 kcal (8%) 30.55 g (24%) 0.47 g (1%) 9.21 g (16%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):   8.52 mg (61%) 482.8 kcal (24%) 92.3 g (71%) 1.42 g (2%) 27.83 g (50%) 21. Beans, white, mature seeds, canned - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.99 mg (21%) 114.00 kcal (6%) 21.20 g (16%) 0.29 g (0%) 7.26 g (13%)   Typical Serving size of 1.000 cup (or 262.00g):    7.83 mg (56%) 298.68 kcal (15%) 55.54 g (43%) 0.76 g (1%) 19.02 g (34%) 22. Beans, kidney, california red, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.98 mg (21%) 124.00 kcal (6%) 22.41 g (17%) 0.09 g (0%) 9.13 g (16%)   Typical Serving size of 1.000 cup (or 177.00g):    5.27 mg (38%) 219.48 kcal (11%) 39.67 g (31%) 0.16 g (0%) 16.16 g (29%) 23. Beans, kidney, california red, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.98 mg (21%) 124.00 kcal (6%) 22.41 g (17%) 0.09 g (0%) 9.13 g (16%)   Typical Serving size of 1.000 cup (or 177.00g):    5.27 mg (38%) 219.48 kcal (11%) 39.67 g (31%) 0.16 g (0%) 16.16 g (29%) 24. Beans, kidney, red, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.94 mg (21%) 127.00 kcal (6%) 22.80 g (18%) 0.50 g (1%) 8.67 g (15%)   Typical Serving size of 1.000 cup (or 177.00g):    5.2 mg (37%) 224.79 kcal (11%) 40.36 g (31%) 0.89 g (1%) 15.35 g (27%)   Other serving sizes 1.000 tbsp (or 11.00g):   0.32 mg (2%) 13.97 kcal (1%) 2.51 g (2%) 0.06 g (0%) 0.95 g (2%) 25. Beans, kidney, all types, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.94 mg (21%) 127.00 kcal (6%) 22.80 g (18%) 0.50 g (1%) 8.67 g (15%)   Typical Serving size of 1.000 cup (or 177.00g):    5.2 mg (37%) 224.79 kcal (11%) 40.36 g (31%) 0.89 g (1%) 15.35 g (27%) 26. Beans, kidney, red, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.94 mg (21%) 127.00 kcal (6%) 22.80 g (18%) 0.50 g (1%) 8.67 g (15%)   Typical Serving size of 1.000 cup (or 177.00g):    5.2 mg (37%) 224.79 kcal (11%) 40.36 g (31%) 0.89 g (1%) 15.35 g (27%) 27. Beans, black turtle, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.85 mg (20%) 130.00 kcal (7%) 24.35 g (19%) 0.35 g (1%) 8.18 g (15%)   Typical Serving size of 1.000 cup (or 185.00g):    5.27 mg (38%) 240.5 kcal (12%) 45.05 g (35%) 0.65 g (1%) 15.13 g (27%) 28. Beans, black turtle, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.85 mg (20%) 130.00 kcal (7%) 24.35 g (19%) 0.35 g (1%) 8.18 g (15%)   Typical Serving size of 1.000 cup (or 185.00g):    5.27 mg (38%) 240.5 kcal (12%) 45.05 g (35%) 0.65 g (1%) 15.13 g (27%) 29. Beans, small white, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.84 mg (20%) 142.00 kcal (7%) 25.81 g (20%) 0.64 g (1%) 8.97 g (16%)   Typical Serving size of 1.000 cup (or 179.00g):    5.08 mg (36%) 254.18 kcal (13%) 46.2 g (36%) 1.15 g (2%) 16.06 g (29%) 30. Beans, small white, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.84 mg (20%) 142.00 kcal (7%) 25.81 g (20%) 0.64 g (1%) 8.97 g (16%)   Typical Serving size of 1.000 cup (or 179.00g):    5.08 mg (36%) 254.18 kcal (13%) 46.2 g (36%) 1.15 g (2%) 16.06 g (29%) 31. Beans, kidney, royal red, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.77 mg (20%) 123.00 kcal (6%) 21.85 g (17%) 0.17 g (0%) 9.49 g (17%)   Typical Serving size of 1.000 cup (or 177.00g):    4.9 mg (35%) 217.71 kcal (11%) 38.67 g (30%) 0.3 g (0%) 16.8 g (30%) 32. Beans, kidney, royal red, mature seeds, cooked, boiled with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.77 mg (20%) 123.00 kcal (6%) 21.85 g (17%) 0.17 g (0%) 9.49 g (17%)   Typical Serving size of 1.000 cup (or 177.00g):    4.9 mg (35%) 217.71 kcal (11%) 38.67 g (30%) 0.3 g (0%) 16.8 g (30%) 33. Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.71 mg (19%) 162.00 kcal (8%) 30.87 g (24%) 0.48 g (1%) 9.31 g (17%)   Typical Serving size of 0.333 package (10 oz) yields (or 94.00g):    2.55 mg (18%) 152.28 kcal (8%) 29.02 g (22%) 0.45 g (1%) 8.75 g (16%)   Other serving sizes 1.000 package (10 oz) yields (or 284.00g):   7.7 mg (55%) 460.08 kcal (23%) 87.67 g (67%) 1.36 g (2%) 26.44 g (47%) 34. Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.71 mg (19%) 162.00 kcal (8%) 30.87 g (24%) 0.48 g (1%) 9.31 g (17%)   Typical Serving size of 0.333 package (10 oz) yields (or 94.00g):    2.55 mg (18%) 152.28 kcal (8%) 29.02 g (22%) 0.45 g (1%) 8.75 g (16%)   Other serving sizes 1.000 package (10 oz) yields (or 284.00g):   7.7 mg (55%) 460.08 kcal (23%) 87.67 g (67%) 1.36 g (2%) 26.44 g (47%) 35. Beans, yellow, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.48 mg (18%) 144.00 kcal (7%) 25.28 g (19%) 1.08 g (2%) 9.16 g (16%)   Typical Serving size of 1.000 cup (or 177.00g):    4.39 mg (31%) 254.88 kcal (13%) 44.75 g (34%) 1.91 g (3%) 16.21 g (29%) 36. Beans, yellow, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.48 mg (18%) 144.00 kcal (7%) 25.28 g (19%) 1.08 g (2%) 9.16 g (16%)   Typical Serving size of 1.000 cup (or 177.00g):    4.39 mg (31%) 254.88 kcal (13%) 44.75 g (34%) 1.91 g (3%) 16.21 g (29%) 37. Beans, navy, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.36 mg (17%) 140.00 kcal (7%) 26.05 g (20%) 0.62 g (1%) 8.23 g (15%)   Typical Serving size of 1.000 cup (or 182.00g):    4.3 mg (31%) 254.8 kcal (13%) 47.41 g (36%) 1.13 g (2%) 14.98 g (27%) 38. Beans, navy, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.36 mg (17%) 140.00 kcal (7%) 26.05 g (20%) 0.62 g (1%) 8.23 g (15%)   Typical Serving size of 1.000 cup (or 182.00g):    4.3 mg (31%) 254.8 kcal (13%) 47.41 g (36%) 1.13 g (2%) 14.98 g (27%) 39. Beans, pink, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.30 mg (16%) 149.00 kcal (7%) 27.91 g (21%) 0.49 g (1%) 9.06 g (16%)   Typical Serving size of 1.000 cup (or 169.00g):    3.89 mg (28%) 251.81 kcal (13%) 47.17 g (36%) 0.83 g (1%) 15.31 g (27%) 40. Beans, pink, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.30 mg (16%) 149.00 kcal (7%) 27.91 g (21%) 0.49 g (1%) 9.06 g (16%)   Typical Serving size of 1.000 cup (or 169.00g):    3.89 mg (28%) 251.81 kcal (13%) 47.17 g (36%) 0.83 g (1%) 15.31 g (27%) 41. Beans, kidney, all types, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.22 mg (16%) 127.00 kcal (6%) 22.80 g (18%) 0.50 g (1%) 8.67 g (15%)   Typical Serving size of 1.000 cup (or 177.00g):    3.93 mg (28%) 224.79 kcal (11%) 40.36 g (31%) 0.89 g (1%) 15.35 g (27%)   Other serving sizes 1.000 tbsp (or 11.00g):   0.24 mg (2%) 13.97 kcal (1%) 2.51 g (2%) 0.06 g (0%) 0.95 g (2%) 42. Beans, great northern, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.13 mg (15%) 118.00 kcal (6%) 21.09 g (16%) 0.45 g (1%) 8.33 g (15%)   Typical Serving size of 1.000 cup (or 177.00g):    3.77 mg (27%) 208.86 kcal (10%) 37.33 g (29%) 0.8 g (1%) 14.74 g (26%) 43. Beans, great northern, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.13 mg (15%) 118.00 kcal (6%) 21.09 g (16%) 0.45 g (1%) 8.33 g (15%)   Typical Serving size of 1.000 cup (or 177.00g):    3.77 mg (27%) 208.86 kcal (10%) 37.33 g (29%) 0.8 g (1%) 14.74 g (26%) 44. Beans, black, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 132.00 kcal (7%) 23.71 g (18%) 0.54 g (1%) 8.86 g (16%)   Typical Serving size of 1.000 cup (or 172.00g):    3.61 mg (26%) 227.04 kcal (11%) 40.78 g (31%) 0.93 g (1%) 15.24 g (27%) 45. Beans, black, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 132.00 kcal (7%) 23.71 g (18%) 0.54 g (1%) 8.86 g (16%)   Typical Serving size of 1.000 cup (or 172.00g):    3.61 mg (26%) 227.04 kcal (11%) 40.78 g (31%) 0.93 g (1%) 15.24 g (27%) 46. Beans, pinto, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.09 mg (15%) 143.00 kcal (7%) 26.22 g (20%) 0.65 g (1%) 9.01 g (16%)   Typical Serving size of 1.000 cup (or 171.00g):    3.57 mg (26%) 244.53 kcal (12%) 44.84 g (34%) 1.11 g (2%) 15.41 g (28%) 47. Beans, cranberry (roman), mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.09 mg (15%) 136.00 kcal (7%) 24.46 g (19%) 0.46 g (1%) 9.34 g (17%)   Typical Serving size of 1.000 cup (or 177.00g):    3.7 mg (26%) 240.72 kcal (12%) 43.29 g (33%) 0.81 g (1%) 16.53 g (30%) 48. Beans, pinto, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.09 mg (15%) 143.00 kcal (7%) 26.22 g (20%) 0.65 g (1%) 9.01 g (16%)   Typical Serving size of 1.000 cup (or 171.00g):    3.57 mg (26%) 244.53 kcal (12%) 44.84 g (34%) 1.11 g (2%) 15.41 g (28%)   Other serving sizes 1.000 tbsp (or 10.60g):   0.22 mg (2%) 15.16 kcal (1%) 2.78 g (2%) 0.07 g (0%) 0.96 g (2%) 49. Beans, cranberry (roman), mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.09 mg (15%) 136.00 kcal (7%) 24.46 g (19%) 0.46 g (1%) 9.34 g (17%)   Typical Serving size of 1.000 cup (or 177.00g):    3.7 mg (26%) 240.72 kcal (12%) 43.29 g (33%) 0.81 g (1%) 16.53 g (30%) 50. Beans, adzuki, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.00 mg (14%) 128.00 kcal (6%) 24.77 g (19%) 0.10 g (0%) 7.52 g (13%)   Typical Serving size of 1.000 cup (or 230.00g):    4.6 mg (33%) 294.4 kcal (15%) 56.97 g (44%) 0.23 g (0%) 17.3 g (31%) 51. Beans, adzuki, mature seed, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.00 mg (14%) 128.00 kcal (6%) 24.77 g (19%) 0.10 g (0%) 7.52 g (13%)   Typical Serving size of 1.000 cup (or 230.00g):    4.6 mg (33%) 294.4 kcal (15%) 56.97 g (44%) 0.23 g (0%) 17.3 g (31%) 52. Beans, baked, home prepared - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.99 mg (14%) 155.00 kcal (8%) 21.63 g (17%) 5.15 g (8%) 5.54 g (10%)   Typical Serving size of 1.000 cup (or 253.00g):    5.03 mg (36%) 392.15 kcal (20%) 54.72 g (42%) 13.03 g (20%) 14.02 g (25%) 53. Beans, liquid from stewed kidney beans - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.96 mg (14%) 47.00 kcal (2%) 2.80 g (2%) 3.20 g (5%) 1.80 g (3%)   Typical Serving size of 1.000 cup (or 240.00g):    4.7 mg (34%) 112.8 kcal (6%) 6.72 g (5%) 7.68 g (12%) 4.32 g (8%) 54. Beans, navy, mature seeds, sprouted, raw - Iron   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.93 mg (14%) 67.00 kcal (3%) 13.05 g (10%) 0.70 g (1%) 6.15 g (11%)   Typical Serving size of 1.000 cup (or 104.00g):    2.01 mg (14%) 69.68 kcal (3%) 13.57 g (10%) 0.73 g (1%) 6.4 g (11%) 55. Beans, black turtle, mature seeds, canned - Iron   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.90 mg (14%) 91.00 kcal (5%) 16.55 g (13%) 0.29 g (0%) 6.03 g (11%)   Typical Serving size of 1.000 cup (or 240.00g):    4.56 mg (33%) 218.4 kcal (11%) 39.72 g (31%) 0.7 g (1%) 14.47 g (26%) 56. Beans, black, mature seeds, canned, low sodium - Iron   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.90 mg (14%) 91.00 kcal (5%) 16.55 g (13%) 0.29 g (0%) 6.03 g (11%)   Typical Serving size of 1.000 cup (or 240.00g):    4.56 mg (33%) 218.4 kcal (11%) 39.72 g (31%) 0.7 g (1%) 14.47 g (26%) 57. Beans, chili, barbecue, ranch style, cooked - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.86 mg (13%) 97.00 kcal (5%) 16.90 g (13%) 1.00 g (2%) 5.00 g (9%)   Typical Serving size of 1.000 cup (or 253.00g):    4.71 mg (34%) 245.41 kcal (12%) 42.76 g (33%) 2.53 g (4%) 12.65 g (23%) 58. Beans, navy, mature seeds, canned - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.85 mg (13%) 113.00 kcal (6%) 20.45 g (16%) 0.43 g (1%) 7.53 g (13%)   Typical Serving size of 1.000 cup (or 262.00g):    4.85 mg (35%) 296.06 kcal (15%) 53.58 g (41%) 1.13 g (2%) 19.73 g (35%) 59. Beans, baked, canned, with franks - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.73 mg (12%) 142.00 kcal (7%) 15.39 g (12%) 6.57 g (10%) 6.75 g (12%)   Typical Serving size of 1.000 cup (or 259.00g):    4.48 mg (32%) 367.78 kcal (18%) 39.86 g (31%) 17.02 g (26%) 17.48 g (31%) 60. Beans, baked, canned, with pork - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.70 mg (12%) 106.00 kcal (5%) 19.99 g (15%) 1.55 g (2%) 5.19 g (9%)   Typical Serving size of 1.000 cup (or 253.00g):    4.3 mg (31%) 268.18 kcal (13%) 50.57 g (39%) 3.92 g (6%) 13.13 g (23%) 61. Beans, baked, canned, with beef - Iron   Nutritional Value : 14.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 121.00 kcal (6%) 16.91 g (13%) 3.45 g (5%) 6.38 g (11%)   Typical Serving size of 1.000 cup (or 266.00g):    4.26 mg (30%) 321.86 kcal (16%) 44.98 g (35%) 9.18 g (14%) 16.97 g (30%) 62. Beans, great northern, mature seeds, canned - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.57 mg (11%) 114.00 kcal (6%) 21.02 g (16%) 0.39 g (1%) 7.37 g (13%)   Typical Serving size of 1.000 cup (or 262.00g):    4.11 mg (29%) 298.68 kcal (15%) 55.07 g (42%) 1.02 g (2%) 19.31 g (34%) 63. Beans, great northern, mature seeds, canned, low sodium - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.57 mg (11%) 114.00 kcal (6%) 21.02 g (16%) 0.39 g (1%) 7.37 g (13%)   Typical Serving size of 1.000 cup (or 262.00g):    4.11 mg (29%) 298.68 kcal (15%) 55.07 g (42%) 1.02 g (2%) 19.31 g (34%) 64. Beans, fava, in pod, raw - Iron   Nutritional Value : 19.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.55 mg (11%) 88.00 kcal (4%) 17.63 g (14%) 0.73 g (1%) 7.92 g (14%)   Typical Serving size of 1.000 cup (or 126.00g):    1.95 mg (14%) 110.88 kcal (6%) 22.21 g (17%) 0.92 g (1%) 9.98 g (18%)   Other serving sizes 1.000 pod (or 6.10g):   0.09 mg (1%) 5.37 kcal (0%) 1.08 g (1%) 0.04 g (0%) 0.48 g (1%) 65. Beans, cranberry (roman), mature seeds, canned - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.55 mg (11%) 83.00 kcal (4%) 15.12 g (12%) 0.28 g (0%) 5.54 g (10%)   Typical Serving size of 1.000 cup (or 260.00g):    4.03 mg (29%) 215.8 kcal (11%) 39.31 g (30%) 0.73 g (1%) 14.4 g (26%) 66. Beans, kidney, red, mature seeds, canned, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.50 mg (11%) 124.00 kcal (6%) 21.49 g (17%) 1.05 g (2%) 7.98 g (14%)   Typical Serving size of 1.000 can drained solids (or 266.00g):    3.99 mg (29%) 329.84 kcal (16%) 57.16 g (44%) 2.79 g (4%) 21.23 g (38%) 67. Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.50 mg (11%) 121.00 kcal (6%) 20.80 g (16%) 0.93 g (1%) 8.12 g (15%)   Typical Serving size of 1.000 cup cup rinsed solids (or 158.00g):    2.37 mg (17%) 191.18 kcal (10%) 32.86 g (25%) 1.47 g (2%) 12.83 g (23%) 68. Beans, pinto, mature seeds, canned, solids and liquids, low sodium - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.47 mg (11%) 82.00 kcal (4%) 15.18 g (12%) 0.56 g (1%) 4.60 g (8%)   Typical Serving size of 1.000 cup (or 240.00g):    3.53 mg (25%) 196.8 kcal (10%) 36.43 g (28%) 1.34 g (2%) 11.04 g (20%)   Other serving sizes 1.000 can total can contents (or 442.00g):   6.5 mg (46%) 362.44 kcal (18%) 67.1 g (52%) 2.48 g (4%) 20.33 g (36%) 69. Beans, pinto, mature seeds, canned, solids and liquids - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.47 mg (11%) 82.00 kcal (4%) 15.18 g (12%) 0.56 g (1%) 4.60 g (8%)   Typical Serving size of 1.000 cup (or 240.00g):    3.53 mg (25%) 196.8 kcal (10%) 36.43 g (28%) 1.34 g (2%) 11.04 g (20%)   Other serving sizes 1.000 can (or 442.00g):   6.5 mg (46%) 362.44 kcal (18%) 67.1 g (52%) 2.48 g (4%) 20.33 g (36%) 70. Beans, baked, canned, with pork and sweet sauce - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.40 mg (10%) 105.00 kcal (5%) 21.57 g (17%) 0.89 g (1%) 4.52 g (8%)   Typical Serving size of 1.000 cup (or 249.00g):    3.49 mg (25%) 261.45 kcal (13%) 53.71 g (41%) 2.22 g (3%) 11.25 g (20%) 71. Beans, pinto, canned, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.33 mg (10%) 114.00 kcal (6%) 20.22 g (16%) 0.90 g (1%) 6.99 g (12%)   Typical Serving size of 1.000 can drained solids (or 277.00g):    3.68 mg (26%) 315.78 kcal (16%) 56.01 g (43%) 2.49 g (4%) 19.36 g (35%) 72. Beans, snap, yellow, cooked, boiled, drained, without salt - Iron   Nutritional Value : 23.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.28 mg (9%) 35.00 kcal (2%) 7.88 g (6%) 0.28 g (0%) 1.89 g (3%)   Typical Serving size of 1.000 cup (or 125.00g):    1.6 mg (11%) 43.75 kcal (2%) 9.85 g (8%) 0.35 g (1%) 2.36 g (4%) 73. Beans, snap, yellow, cooked, boiled, drained, with salt - Iron   Nutritional Value : 22.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.28 mg (9%) 35.00 kcal (2%) 7.88 g (6%) 0.28 g (0%) 1.89 g (3%)   Typical Serving size of 1.000 cup (or 125.00g):    1.6 mg (11%) 43.75 kcal (2%) 9.85 g (8%) 0.35 g (1%) 2.36 g (4%) 74. Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water - Iron   Nutritional Value : 14.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.27 mg (9%) 117.00 kcal (6%) 20.77 g (16%) 0.97 g (1%) 7.04 g (13%)   Typical Serving size of 1.000 cup (or 169.00g):    2.15 mg (15%) 197.73 kcal (10%) 35.1 g (27%) 1.64 g (3%) 11.9 g (21%)   Other serving sizes 1.000 can (or 258.00g):   3.28 mg (23%) 301.86 kcal (15%) 53.59 g (41%) 2.5 g (4%) 18.16 g (32%) 75. Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.25 mg (9%) 81.00 kcal (4%) 14.83 g (11%) 0.36 g (1%) 5.22 g (9%)   Typical Serving size of 1.000 cup (or 256.00g):    3.2 mg (23%) 207.36 kcal (10%) 37.96 g (29%) 0.92 g (1%) 13.36 g (24%)   Other serving sizes 1.000 can total can contents (or 436.00g):   5.45 mg (39%) 353.16 kcal (18%) 64.66 g (50%) 1.57 g (2%) 22.76 g (41%) 76. Beans, kidney, red, mature seeds, canned, solids and liquids - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.25 mg (9%) 81.00 kcal (4%) 14.83 g (11%) 0.36 g (1%) 5.22 g (9%)   Typical Serving size of 1.000 cup (or 256.00g):    3.2 mg (23%) 207.36 kcal (10%) 37.96 g (29%) 0.92 g (1%) 13.36 g (24%)   Other serving sizes 1.000 tbsp (or 16.00g):   0.2 mg (1%) 12.96 kcal (1%) 2.37 g (2%) 0.06 g (0%) 0.84 g (2%)   Other serving sizes 1.000 can (or 436.00g):   5.45 mg (39%) 353.16 kcal (18%) 64.66 g (50%) 1.57 g (2%) 22.76 g (41%) 77. Beans, baked, canned, plain or vegetarian - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.19 mg (9%) 94.00 kcal (5%) 21.14 g (16%) 0.37 g (1%) 4.75 g (8%)   Typical Serving size of 1.000 cup (or 254.00g):    3.02 mg (22%) 238.76 kcal (12%) 53.7 g (41%) 0.94 g (1%) 12.07 g (22%) 78. Beans, kidney, all types, mature seeds, canned - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.17 mg (8%) 84.00 kcal (4%) 14.50 g (11%) 0.60 g (1%) 5.22 g (9%)   Typical Serving size of 1.000 cup (or 256.00g):    3 mg (21%) 215.04 kcal (11%) 37.12 g (29%) 1.54 g (2%) 13.36 g (24%) 79. Beans, adzuki, mature seeds, canned, sweetened - Iron   Nutritional Value : 14.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.13 mg (8%) 237.00 kcal (12%) 55.01 g (42%) 0.03 g (0%) 3.80 g (7%)   Typical Serving size of 1.000 cup (or 296.00g):    3.34 mg (24%) 701.52 kcal (35%) 162.83 g (125%) 0.09 g (0%) 11.25 g (20%) 80. Beans, french, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.08 mg (8%) 129.00 kcal (6%) 24.02 g (18%) 0.76 g (1%) 7.05 g (13%)   Typical Serving size of 1.000 cup (or 177.00g):    1.91 mg (14%) 228.33 kcal (11%) 42.52 g (33%) 1.35 g (2%) 12.48 g (22%) 81. Beans, french, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.08 mg (8%) 129.00 kcal (6%) 24.02 g (18%) 0.76 g (1%) 7.05 g (13%)   Typical Serving size of 1.000 cup (or 177.00g):    1.91 mg (14%) 228.33 kcal (11%) 42.52 g (33%) 1.35 g (2%) 12.48 g (22%) 82. Beans, snap, green, canned, regular pack, drained solids - Iron   Nutritional Value : 21.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 22.00 kcal (1%) 4.32 g (3%) 0.46 g (1%) 1.12 g (2%)   Typical Serving size of 1.000 cup (or 135.00g):    1.43 mg (10%) 29.7 kcal (1%) 5.83 g (4%) 0.62 g (1%) 1.51 g (3%)   Other serving sizes 10.000 beans (or 62.00g):   0.66 mg (5%) 13.64 kcal (1%) 2.68 g (2%) 0.29 g (0%) 0.69 g (1%)   Other serving sizes 1.000 can (303 x 406) (or 262.00g):   2.78 mg (20%) 57.64 kcal (3%) 11.32 g (9%) 1.21 g (2%) 2.93 g (5%) 83. Beans, snap, green, canned, no salt added, drained solids - Iron   Nutritional Value : 23.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 22.00 kcal (1%) 4.32 g (3%) 0.46 g (1%) 1.12 g (2%)   Typical Serving size of 1.000 cup (or 153.00g):    1.62 mg (12%) 33.66 kcal (2%) 6.61 g (5%) 0.7 g (1%) 1.71 g (3%)   Other serving sizes 10.000 beans (or 62.00g):   0.66 mg (5%) 13.64 kcal (1%) 2.68 g (2%) 0.29 g (0%) 0.69 g (1%)   Other serving sizes 1.000 can (303 x 406) (or 262.00g):   2.78 mg (20%) 57.64 kcal (3%) 11.32 g (9%) 1.21 g (2%) 2.93 g (5%) 84. Beans, snap, yellow, raw - Iron   Nutritional Value : 25.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.04 mg (7%) 31.00 kcal (2%) 7.13 g (5%) 0.12 g (0%) 1.82 g (3%)   Typical Serving size of 1.000 cup 1/2" pieces (or 100.00g):    1.04 mg (7%) 31 kcal (2%) 7.13 g (5%) 0.12 g (0%) 1.82 g (3%)   Other serving sizes 10.000 beans (4" long) (or 55.00g):   0.57 mg (4%) 17.05 kcal (1%) 3.92 g (3%) 0.07 g (0%) 1 g (2%) 85. Beans, snap, green, raw - Iron   Nutritional Value : 26.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.03 mg (7%) 31.00 kcal (2%) 6.97 g (5%) 0.22 g (0%) 1.83 g (3%)   Typical Serving size of 1.000 cup 1/2" pieces (or 100.00g):    1.03 mg (7%) 31 kcal (2%) 6.97 g (5%) 0.22 g (0%) 1.83 g (3%)   Other serving sizes 10.000 beans (4" long) (or 55.00g):   0.57 mg (4%) 17.05 kcal (1%) 3.83 g (3%) 0.12 g (0%) 1.01 g (2%) 86. Beans, snap, green, canned, regular pack, solids and liquids - Iron   Nutritional Value : 23.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.02 mg (7%) 15.00 kcal (1%) 3.27 g (3%) 0.17 g (0%) 0.72 g (1%)   Typical Serving size of 1.000 cup (or 240.00g):    2.45 mg (18%) 36 kcal (2%) 7.85 g (6%) 0.41 g (1%) 1.73 g (3%)   Other serving sizes 1.000 can total can contents (or 423.00g):   4.31 mg (31%) 63.45 kcal (3%) 13.83 g (11%) 0.72 g (1%) 3.05 g (5%) 87. Beans, shellie, canned, solids and liquids - Iron   Nutritional Value : 20.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.99 mg (7%) 30.00 kcal (2%) 6.19 g (5%) 0.19 g (0%) 1.76 g (3%)   Typical Serving size of 1.000 cup (or 245.00g):    2.43 mg (17%) 73.5 kcal (4%) 15.17 g (12%) 0.47 g (1%) 4.31 g (8%) 88. Beans, snap, green, canned, no salt added, solids and liquids - Iron   Nutritional Value : 26.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 15.00 kcal (1%) 3.50 g (3%) 0.10 g (0%) 0.80 g (1%)   Typical Serving size of 0.500 cup (or 120.00g):    1.08 mg (8%) 18 kcal (1%) 4.2 g (3%) 0.12 g (0%) 0.96 g (2%)   Other serving sizes 1.000 can (303 x 406) (or 439.00g):   3.95 mg (28%) 65.85 kcal (3%) 15.37 g (12%) 0.44 g (1%) 3.51 g (6%) 89. Beans, snap, yellow, canned, regular pack, solids and liquids - Iron   Nutritional Value : 22.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 15.00 kcal (1%) 3.50 g (3%) 0.10 g (0%) 0.80 g (1%)   Typical Serving size of 0.500 cup (or 120.00g):    1.08 mg (8%) 18 kcal (1%) 4.2 g (3%) 0.12 g (0%) 0.96 g (2%)   Other serving sizes 1.000 can (303 x 406) (or 439.00g):   3.95 mg (28%) 65.85 kcal (3%) 15.37 g (12%) 0.44 g (1%) 3.51 g (6%) 90. Beans, snap, yellow, canned, no salt added, solids and liquids - Iron   Nutritional Value : 24.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 15.00 kcal (1%) 3.50 g (3%) 0.10 g (0%) 0.80 g (1%)   Typical Serving size of 0.500 cup (or 120.00g):    1.08 mg (8%) 18 kcal (1%) 4.2 g (3%) 0.12 g (0%) 0.96 g (2%)   Other serving sizes 1.000 can (303 x 406) (or 439.00g):   3.95 mg (28%) 65.85 kcal (3%) 15.37 g (12%) 0.44 g (1%) 3.51 g (6%) 91. Beans, snap, yellow, canned, regular pack, drained solids - Iron   Nutritional Value : 21.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 20.00 kcal (1%) 4.50 g (3%) 0.10 g (0%) 1.15 g (2%)   Typical Serving size of 1.000 cup (or 153.00g):    1.38 mg (10%) 30.6 kcal (2%) 6.89 g (5%) 0.15 g (0%) 1.76 g (3%)   Other serving sizes 10.000 beans (or 62.00g):   0.56 mg (4%) 12.4 kcal (1%) 2.79 g (2%) 0.06 g (0%) 0.71 g (1%)   Other serving sizes 1.000 can (303 x 406) (or 262.00g):   2.36 mg (17%) 52.4 kcal (3%) 11.79 g (9%) 0.26 g (0%) 3.01 g (5%) 92. Beans, snap, yellow, canned, no salt added, drained solids - Iron   Nutritional Value : 23.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 20.00 kcal (1%) 4.50 g (3%) 0.10 g (0%) 1.15 g (2%)   Typical Serving size of 1.000 cup (or 153.00g):    1.38 mg (10%) 30.6 kcal (2%) 6.89 g (5%) 0.15 g (0%) 1.76 g (3%)   Other serving sizes 10.000 beans (or 62.00g):   0.56 mg (4%) 12.4 kcal (1%) 2.79 g (2%) 0.06 g (0%) 0.71 g (1%)   Other serving sizes 1.000 can (303 x 406) (or 262.00g):   2.36 mg (17%) 52.4 kcal (3%) 11.79 g (9%) 0.26 g (0%) 3.01 g (5%) 93. Beans, snap, yellow, frozen, cooked, boiled, drained, without salt - Iron   Nutritional Value : 22.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 28.00 kcal (1%) 6.45 g (5%) 0.17 g (0%) 1.49 g (3%)   Typical Serving size of 1.000 cup (or 135.00g):    1.19 mg (9%) 37.8 kcal (2%) 8.71 g (7%) 0.23 g (0%) 2.01 g (4%) 94. Beans, snap, yellow, frozen, cooked, boiled, drained, with salt - Iron   Nutritional Value : 21.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 28.00 kcal (1%) 6.45 g (5%) 0.17 g (0%) 1.49 g (3%)   Typical Serving size of 1.000 cup (or 135.00g):    1.19 mg (9%) 37.8 kcal (2%) 8.71 g (7%) 0.23 g (0%) 2.01 g (4%) 95. Beans, snap, yellow, frozen, all styles, unprepared - Iron   Nutritional Value : 23.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.86 mg (6%) 33.00 kcal (2%) 7.58 g (6%) 0.21 g (0%) 1.80 g (3%)   Typical Serving size of 1.000 cup (or 121.00g):    1.04 mg (7%) 39.93 kcal (2%) 9.17 g (7%) 0.25 g (0%) 2.18 g (4%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito