Amount of Iron in Bread

Welcome to the nutritional iron content in 82 different types of bread, ranging from 4.92 mg to 0.53 mg per 100g. The basic type of bread is Bread, rye, where the amount of iron in 100g is 2.83 mg. 2.83 mg of iron per 100g, from Bread, rye corresponds to 20% of the iron RDA. For a typical serving size of 1.000 oz (or 28.35 g) the amount of Iron is 0.8 mg. This corresponds to an RDA percentage of 6%.

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

Top twenty bread products high in iron

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

1. Bread crumbs, dry, grated, seasoned : 4.92mg (35%RDA)
2. Bread, white wheat : 4.89mg (35%RDA)
3. Bread crumbs, dry, grated, plain : 4.83mg (35%RDA)
4. Bread, protein, (includes gluten), toasted : 4.56mg (33%RDA)
5. Bread sticks, plain : 4.28mg (31%RDA)
6. Bread, protein (includes gluten) : 4.15mg (30%RDA)
7. Bread, wheat, toasted : 4.09mg (29%RDA)
8. Bread, rice bran, toasted : 3.92mg (28%RDA)
9. Bread, french or vienna (includes sourdough) : 3.91mg (28%RDA)
10. Bread, roll, Mexican, bollilo : 3.90mg (28%RDA)
11. Bread, wheat germ, toasted : 3.88mg (28%RDA)
12. Bread, french or vienna, toasted (includes sourdough) : 3.87mg (28%RDA)
13. Bread stuffing, bread, dry mix : 3.81mg (27%RDA)
14. Bread, reduced-calorie, oat bran, toasted : 3.75mg (27%RDA)
15. Bread, white, commercially prepared (includes soft bread crumbs) : 3.61mg (26%RDA)
16. Bread, rice bran : 3.61mg (26%RDA)
17. Bread, wheat : 3.49mg (25%RDA)
18. Bread, oat bran, toasted : 3.43mg (25%RDA)
19. Bread, whole-wheat, prepared from recipe, toasted : 3.40mg (24%RDA)
20. Bread, egg, toasted : 3.34mg (24%RDA)

Following on from the twenty top bread items or products containing iron we have a more comprehensive break down of Bread, rye, and the highest item containing iron which is Bread crumbs, dry, grated, seasoned. 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 82 types of bread.

At the bottom of the page is the full list for the 82 different types of bread based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in bread.

Bread, rye - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Bread, rye should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Baked 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 259.00 kcal (13% RDA), the amount of Protein is 8.50 g (15% RDA), the amount of Total Fat is 3.30 g (5% RDA) and the amount of Carbohydrate is 48.30 g (37% 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 bread.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Bread, rye has a nutritional value score of 15.00 out of 100.Comparing the iron content and the nutritional density in 100g for Bread, rye; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of iron per 100 Calories

100 calories of bread, rye 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 oz (or 28.35 g)

For the food Bread, rye the typical serving size is 1.000 oz (or 28.35 g) which contains 0.8 mg of Iron. The iron percentage of the recommended daily value for this serving is 6 %.

To give 100% of the RDA, 16.7 servings of the typical serving size 1.000 oz (or 28.35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 73.43 kcal, the Protein content is 2.41 g, the Total Fat content is 0.94 g and the Carbohydrate content is 13.69 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 Bread, rye

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 oz or 28.35 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 8.9 (kcal).The total calories from carbohydrate is 56.1 (kcal).

Milligrams of iron in bread (per 100g)

This list of 82 types of bread, is brought to you by www.dietandfitnesstoday.com and ranges from Bread crumbs, dry, grated, seasoned through to Bread, gluten-free, white, made with tapioca starch and brown rice flour 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 bread.

The list below gives the total iron content in the 82 items from the general description 'bread' 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 bread 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 bread ranked by the amount of iron per 100g is shown below in the bread 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 2. The highest amount of iron from the 2 frozen items is in Bread, chapati or roti, whole wheat, commercially prepared, frozen where the iron content is 2.20 mg per 100g. The number of food items classified as canned is 1 item. The highest amount of iron from the 1 canned items is in Bread, boston brown, canned where the level is 2.10 mg per 100g.The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Breadfruit, raw where the content is 0.54 mg per 100g. The number of food items described as lowfat or non-fat are 3 items.

Average Content for bread

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of bread, based on the list below of 82 different items under the general description of bread, is 2.76 mg of iron. This average value corresponds to 19.71 % 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 281.63 kcal, the average amount of Protein is 9.12 g, the average amount of Total Fat is 5.38 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Bread, italian which in 100g contains 2.94 mg of Iron. This corresponds to 21 % of the recommended daily allowance. For this serving the amount of Energy is 271.00 kcal, the amount of Protein is 8.80 g, the amount of Total Fat is 3.50 g and the amount of Carbohydrate is 50.10 g.

Highest iron Content per 100g

Using the list below for the 82 different bread nutrition entries in our database, the highest amount of iron is found in Bread crumbs, dry, grated, seasoned which contains 4.92 mg of iron per 100g. The associated percentage of RDA is 35 %. For this 100g serving the Energy content is 383.00 kcal, the Protein content is 14.13 g, the Total Fat content is 5.48 g, the Carbohydrate content is 68.49 g.

The lowest amount of iron in 100g is in Bread, gluten-free, white, made with tapioca starch and brown rice flour which contains 0.53 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Energy is 298.00 kcal, the amount of Protein is 5.40 g, the amount of Total Fat is 8.02 g, the amount of Carbohydrate is 51.15 g.

The difference between the highest and lowest values gives a iron range of 4.39 mg per 100g. The range for the other nutrients are as follows; 85 kcal for Energy, 8.73 g for Protein, 2.54 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 Bread, rye contains 2.83 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 Bread, roll, Mexican, bollilo which contains 3.82 mg in 1.000 piece (or 98.00 g). The percentage of the recommended daily value for this serving is 27 %. For this serving the Energy content is 311.64 kcal, the Protein content is 10.44 g, the Total Fat content is 5.68 g and the Carbohydrate content is 54.65 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 foods with iron.

Bread List, iron Content per 100g 1. Bread crumbs, dry, grated, seasoned - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   4.92 mg (35%) 383.00 kcal (19%) 68.49 g (53%) 5.48 g (8%) 14.13 g (25%)   Typical Serving size of 1.000 oz (or 28.35g):    1.39 mg (10%) 108.58 kcal (5%) 19.42 g (15%) 1.55 g (2%) 4.01 g (7%)   Other serving sizes 1.000 cup (or 120.00g):   5.9 mg (42%) 459.6 kcal (23%) 82.19 g (63%) 6.58 g (10%) 16.96 g (30%) 2. Bread, white wheat - Iron   Nutritional Value : 16.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.89 mg (35%) 238.00 kcal (12%) 43.91 g (34%) 2.15 g (3%) 10.66 g (19%)   Typical Serving size of 1.000 slice (or 28.00g):    1.37 mg (10%) 66.64 kcal (3%) 12.29 g (9%) 0.6 g (1%) 2.98 g (5%) 3. Bread crumbs, dry, grated, plain - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.83 mg (35%) 395.00 kcal (20%) 71.98 g (55%) 5.30 g (8%) 13.35 g (24%)   Typical Serving size of 1.000 oz (or 28.35g):    1.37 mg (10%) 111.98 kcal (6%) 20.41 g (16%) 1.5 g (2%) 3.78 g (7%)   Other serving sizes 1.000 cup (or 108.00g):   5.22 mg (37%) 426.6 kcal (21%) 77.74 g (60%) 5.72 g (9%) 14.42 g (26%) 4. Bread, protein, (includes gluten), toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.56 mg (33%) 270.00 kcal (14%) 48.10 g (37%) 2.40 g (4%) 13.20 g (24%)   Typical Serving size of 1.000 oz (or 28.35g):    1.29 mg (9%) 76.55 kcal (4%) 13.64 g (10%) 0.68 g (1%) 3.74 g (7%)   Other serving sizes 1.000 slice (or 17.00g):   0.78 mg (6%) 45.9 kcal (2%) 8.18 g (6%) 0.41 g (1%) 2.24 g (4%) 5. Bread sticks, plain - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.28 mg (31%) 412.00 kcal (21%) 68.40 g (53%) 9.50 g (15%) 12.00 g (21%)   Typical Serving size of 1.000 cup and small pieces (or 46.00g):    1.97 mg (14%) 189.52 kcal (9%) 31.46 g (24%) 4.37 g (7%) 5.52 g (10%)   Other serving sizes 1.000 stick and small (approx 4-1/4" long) (or 5.00g):   0.21 mg (2%) 20.6 kcal (1%) 3.42 g (3%) 0.48 g (1%) 0.6 g (1%)   Other serving sizes 1.000 stick (7-5/8" x 5/8") (or 10.00g):   0.43 mg (3%) 41.2 kcal (2%) 6.84 g (5%) 0.95 g (1%) 1.2 g (2%)   Other serving sizes 1.000 stick (9-1/4" x 3/8") (or 6.00g):   0.26 mg (2%) 24.72 kcal (1%) 4.1 g (3%) 0.57 g (1%) 0.72 g (1%) 6. Bread, protein (includes gluten) - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.15 mg (30%) 245.00 kcal (12%) 43.80 g (34%) 2.20 g (3%) 12.10 g (22%)   Typical Serving size of 1.000 oz (or 28.35g):    1.18 mg (8%) 69.46 kcal (3%) 12.42 g (10%) 0.62 g (1%) 3.43 g (6%)   Other serving sizes 1.000 slice (or 19.00g):   0.79 mg (6%) 46.55 kcal (2%) 8.32 g (6%) 0.42 g (1%) 2.3 g (4%) 7. Bread, wheat, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.09 mg (29%) 313.00 kcal (16%) 55.77 g (43%) 4.27 g (7%) 12.96 g (23%)   Typical Serving size of 1.000 oz (or 28.35g):    1.16 mg (8%) 88.74 kcal (4%) 15.81 g (12%) 1.21 g (2%) 3.67 g (7%)   Other serving sizes 1.000 slice (or 24.00g):   0.98 mg (7%) 75.12 kcal (4%) 13.38 g (10%) 1.02 g (2%) 3.11 g (6%) 8. Bread, rice bran, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.92 mg (28%) 264.00 kcal (13%) 47.30 g (36%) 5.00 g (8%) 9.70 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    1.11 mg (8%) 74.84 kcal (4%) 13.41 g (10%) 1.42 g (2%) 2.75 g (5%)   Other serving sizes 1.000 slice (or 25.00g):   0.98 mg (7%) 66 kcal (3%) 11.83 g (9%) 1.25 g (2%) 2.43 g (4%) 9. Bread, french or vienna (includes sourdough) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.91 mg (28%) 272.00 kcal (14%) 51.88 g (40%) 2.42 g (4%) 10.75 g (19%)   Typical Serving size of 1.000 oz (or 28.35g):    1.11 mg (8%) 77.11 kcal (4%) 14.71 g (11%) 0.69 g (1%) 3.05 g (5%)   Other serving sizes 1.000 slice (or 139.00g):   5.43 mg (39%) 378.08 kcal (19%) 72.11 g (55%) 3.36 g (5%) 14.94 g (27%) 10. Bread, roll, Mexican, bollilo - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.90 mg (28%) 318.00 kcal (16%) 55.77 g (43%) 5.80 g (9%) 10.65 g (19%)   Typical Serving size of 1.000 piece (or 98.00g):    3.82 mg (27%) 311.64 kcal (16%) 54.65 g (42%) 5.68 g (9%) 10.44 g (19%) 11. Bread, wheat germ, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.88 mg (28%) 293.00 kcal (15%) 54.30 g (42%) 3.30 g (5%) 10.70 g (19%)   Typical Serving size of 1.000 oz (or 28.35g):    1.1 mg (8%) 83.07 kcal (4%) 15.39 g (12%) 0.94 g (1%) 3.03 g (5%)   Other serving sizes 1.000 slice (or 25.00g):   0.97 mg (7%) 73.25 kcal (4%) 13.58 g (10%) 0.83 g (1%) 2.68 g (5%) 12. Bread, french or vienna, toasted (includes sourdough) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.87 mg (28%) 319.00 kcal (16%) 61.93 g (48%) 2.14 g (3%) 13.00 g (23%)   Typical Serving size of 1.000 oz (or 28.35g):    1.1 mg (8%) 90.44 kcal (5%) 17.56 g (14%) 0.61 g (1%) 3.69 g (7%)   Other serving sizes 1.000 slice and small (or 29.00g):   1.12 mg (8%) 92.51 kcal (5%) 17.96 g (14%) 0.62 g (1%) 3.77 g (7%)   Other serving sizes 1.000 slice and medium (or 59.00g):   2.28 mg (16%) 188.21 kcal (9%) 36.54 g (28%) 1.26 g (2%) 7.67 g (14%)   Other serving sizes 1.000 slice and large (or 88.00g):   3.41 mg (24%) 280.72 kcal (14%) 54.5 g (42%) 1.88 g (3%) 11.44 g (20%) 13. Bread stuffing, bread, dry mix - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.81 mg (27%) 386.00 kcal (19%) 76.20 g (59%) 3.40 g (5%) 11.00 g (20%)   Typical Serving size of 1.000 oz (or 28.35g):    1.08 mg (8%) 109.43 kcal (5%) 21.6 g (17%) 0.96 g (1%) 3.12 g (6%)   Other serving sizes 1.000 package (6 oz) (or 170.00g):   6.48 mg (46%) 656.2 kcal (33%) 129.54 g (100%) 5.78 g (9%) 18.7 g (33%) 14. Bread, reduced-calorie, oat bran, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.75 mg (27%) 239.00 kcal (12%) 49.20 g (38%) 3.80 g (6%) 9.50 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    1.06 mg (8%) 67.76 kcal (3%) 13.95 g (11%) 1.08 g (2%) 2.69 g (5%)   Other serving sizes 1.000 slice (or 19.00g):   0.71 mg (5%) 45.41 kcal (2%) 9.35 g (7%) 0.72 g (1%) 1.81 g (3%) 15. Bread, white, commercially prepared (includes soft bread crumbs) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.61 mg (26%) 266.00 kcal (13%) 49.42 g (38%) 3.33 g (5%) 8.85 g (16%)   Typical Serving size of 1.000 slice (or 29.00g):    1.05 mg (8%) 77.14 kcal (4%) 14.33 g (11%) 0.97 g (1%) 2.57 g (5%)   Other serving sizes 1.000 oz (or 28.35g):   1.02 mg (7%) 75.41 kcal (4%) 14.01 g (11%) 0.94 g (1%) 2.51 g (4%)   Other serving sizes 1.000 cup and crumbs (or 45.00g):   1.62 mg (12%) 119.7 kcal (6%) 22.24 g (17%) 1.5 g (2%) 3.98 g (7%)   Other serving sizes 1.000 cup and cubes (or 35.00g):   1.26 mg (9%) 93.1 kcal (5%) 17.3 g (13%) 1.17 g (2%) 3.1 g (6%)   Other serving sizes 1.000 slice and large (or 30.00g):   1.08 mg (8%) 79.8 kcal (4%) 14.83 g (11%) 1 g (2%) 2.66 g (5%)   Other serving sizes 1.000 slice (or 25.00g):   0.9 mg (6%) 66.5 kcal (3%) 12.36 g (10%) 0.83 g (1%) 2.21 g (4%)   Other serving sizes 1.000 slice crust not eaten (or 12.00g):   0.43 mg (3%) 31.92 kcal (2%) 5.93 g (5%) 0.4 g (1%) 1.06 g (2%)   Other serving sizes 1.000 slice and thin (or 20.00g):   0.72 mg (5%) 53.2 kcal (3%) 9.88 g (8%) 0.67 g (1%) 1.77 g (3%)   Other serving sizes 1.000 slice thin and crust not eaten (or 9.00g):   0.32 mg (2%) 23.94 kcal (1%) 4.45 g (3%) 0.3 g (0%) 0.8 g (1%)   Other serving sizes 1.000 slice and very thin (or 15.00g):   0.54 mg (4%) 39.9 kcal (2%) 7.41 g (6%) 0.5 g (1%) 1.33 g (2%) 16. Bread, rice bran - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.61 mg (26%) 243.00 kcal (12%) 43.50 g (33%) 4.60 g (7%) 8.90 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    1.02 mg (7%) 68.89 kcal (3%) 12.33 g (9%) 1.3 g (2%) 2.52 g (5%)   Other serving sizes 1.000 slice (or 27.00g):   0.97 mg (7%) 65.61 kcal (3%) 11.75 g (9%) 1.24 g (2%) 2.4 g (4%) 17. Bread, wheat - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.49 mg (25%) 267.00 kcal (13%) 48.68 g (37%) 3.24 g (5%) 10.72 g (19%)   Typical Serving size of 1.000 oz (or 28.35g):    0.99 mg (7%) 75.69 kcal (4%) 13.8 g (11%) 0.92 g (1%) 3.04 g (5%)   Other serving sizes 1.000 slice (or 29.00g):   1.01 mg (7%) 77.43 kcal (4%) 14.12 g (11%) 0.94 g (1%) 3.11 g (6%) 18. Bread, oat bran, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.43 mg (25%) 259.00 kcal (13%) 43.70 g (34%) 4.80 g (7%) 11.40 g (20%)   Typical Serving size of 1.000 oz (or 28.35g):    0.97 mg (7%) 73.43 kcal (4%) 12.39 g (10%) 1.36 g (2%) 3.23 g (6%)   Other serving sizes 1.000 slice (or 27.00g):   0.93 mg (7%) 69.93 kcal (3%) 11.8 g (9%) 1.3 g (2%) 3.08 g (6%) 19. Bread, whole-wheat, prepared from recipe, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.40 mg (24%) 305.00 kcal (15%) 56.40 g (43%) 5.90 g (9%) 9.20 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.96 mg (7%) 86.47 kcal (4%) 15.99 g (12%) 1.67 g (3%) 2.61 g (5%)   Other serving sizes 1.000 slice (or 42.00g):   1.43 mg (10%) 128.1 kcal (6%) 23.69 g (18%) 2.48 g (4%) 3.86 g (7%)   Other serving sizes 1.000 slice and thin (3-3/4" x 5" x 3/8") (or 30.00g):   1.02 mg (7%) 91.5 kcal (5%) 16.92 g (13%) 1.77 g (3%) 2.76 g (5%) 20. Bread, egg, toasted - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.34 mg (24%) 315.00 kcal (16%) 52.60 g (40%) 6.60 g (10%) 10.50 g (19%)   Typical Serving size of 1.000 oz (or 28.35g):    0.95 mg (7%) 89.3 kcal (4%) 14.91 g (11%) 1.87 g (3%) 2.98 g (5%)   Other serving sizes 1.000 slice (5" x 3" x 1/2") (or 37.00g):   1.24 mg (9%) 116.55 kcal (6%) 19.46 g (15%) 2.44 g (4%) 3.89 g (7%) 21. Bread, white, commercially prepared, toasted - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.33 mg (24%) 290.00 kcal (15%) 54.50 g (42%) 4.00 g (6%) 9.00 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.94 mg (7%) 82.22 kcal (4%) 15.45 g (12%) 1.13 g (2%) 2.55 g (5%)   Other serving sizes 1.000 cup and crumbs (or 45.00g):   1.5 mg (11%) 130.5 kcal (7%) 24.53 g (19%) 1.8 g (3%) 4.05 g (7%)   Other serving sizes 1.000 cup and cubes (or 42.00g):   1.4 mg (10%) 121.8 kcal (6%) 22.89 g (18%) 1.68 g (3%) 3.78 g (7%)   Other serving sizes 1.000 slice and large (or 27.00g):   0.9 mg (6%) 78.3 kcal (4%) 14.72 g (11%) 1.08 g (2%) 2.43 g (4%)   Other serving sizes 1.000 slice crust not eaten (or 11.00g):   0.37 mg (3%) 31.9 kcal (2%) 6 g (5%) 0.44 g (1%) 0.99 g (2%)   Other serving sizes 1.000 slice and thin (or 17.00g):   0.57 mg (4%) 49.3 kcal (2%) 9.27 g (7%) 0.68 g (1%) 1.53 g (3%)   Other serving sizes 1.000 slice thin and crust not eaten (or 8.00g):   0.27 mg (2%) 23.2 kcal (1%) 4.36 g (3%) 0.32 g (0%) 0.72 g (1%)   Other serving sizes 1.000 slice and very thin (or 13.00g):   0.43 mg (3%) 37.7 kcal (2%) 7.09 g (5%) 0.52 g (1%) 1.17 g (2%)   Other serving sizes 1.000 slice (or 22.00g):   0.73 mg (5%) 63.8 kcal (3%) 11.99 g (9%) 0.88 g (1%) 1.98 g (4%) 22. Bread, white, commercially prepared, toasted, low sodium no salt - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.33 mg (24%) 293.00 kcal (15%) 54.40 g (42%) 4.00 g (6%) 9.00 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.94 mg (7%) 83.07 kcal (4%) 15.42 g (12%) 1.13 g (2%) 2.55 g (5%)   Other serving sizes 1.000 slice (or 23.00g):   0.77 mg (6%) 67.39 kcal (3%) 12.51 g (10%) 0.92 g (1%) 2.07 g (4%) 23. Bread, naan, plain, commercially prepared, refrigerated - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.25 mg (23%) 291.00 kcal (15%) 50.43 g (39%) 5.65 g (9%) 9.62 g (17%)   Typical Serving size of 1.000 piece (or 90.00g):    2.93 mg (21%) 261.9 kcal (13%) 45.39 g (35%) 5.09 g (8%) 8.66 g (15%) 24. Bread stuffing, cornbread, dry mix - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.25 mg (23%) 389.00 kcal (19%) 76.70 g (59%) 4.20 g (6%) 10.00 g (18%)   Typical Serving size of 1.000 oz (or 28.35g):    0.92 mg (7%) 110.28 kcal (6%) 21.74 g (17%) 1.19 g (2%) 2.84 g (5%)   Other serving sizes 1.000 package (6 oz) (or 170.00g):   5.53 mg (40%) 661.3 kcal (33%) 130.39 g (100%) 7.14 g (11%) 17 g (30%) 25. Bread, reduced-calorie, white - Iron   Nutritional Value : 16.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.19 mg (23%) 207.00 kcal (10%) 44.30 g (34%) 2.50 g (4%) 8.70 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.9 mg (6%) 58.68 kcal (3%) 12.56 g (10%) 0.71 g (1%) 2.47 g (4%)   Other serving sizes 1.000 slice (or 23.00g):   0.73 mg (5%) 47.61 kcal (2%) 10.19 g (8%) 0.58 g (1%) 2 g (4%) 26. Bread, white, prepared from recipe, made with nonfat dry milk - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.18 mg (23%) 274.00 kcal (14%) 53.60 g (41%) 2.60 g (4%) 7.70 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.9 mg (6%) 77.68 kcal (4%) 15.2 g (12%) 0.74 g (1%) 2.18 g (4%)   Other serving sizes 1.000 slice (or 44.00g):   1.4 mg (10%) 120.56 kcal (6%) 23.58 g (18%) 1.14 g (2%) 3.39 g (6%) 27. Bread, pumpernickel, toasted - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.15 mg (23%) 275.00 kcal (14%) 52.20 g (40%) 3.40 g (5%) 9.50 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    0.89 mg (6%) 77.96 kcal (4%) 14.8 g (11%) 0.96 g (1%) 2.69 g (5%)   Other serving sizes 1.000 slice (5" x 4" x 3/8") (or 29.00g):   0.91 mg (7%) 79.75 kcal (4%) 15.14 g (12%) 0.99 g (2%) 2.76 g (5%) 28. Bread, raisin, enriched, toasted - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.15 mg (23%) 297.00 kcal (15%) 56.90 g (44%) 4.80 g (7%) 8.60 g (15%)   Typical Serving size of 1.000 oz (or 28.35g):    0.89 mg (6%) 84.2 kcal (4%) 16.13 g (12%) 1.36 g (2%) 2.44 g (4%)   Other serving sizes 1.000 slice and large (or 29.00g):   0.91 mg (7%) 86.13 kcal (4%) 16.5 g (13%) 1.39 g (2%) 2.49 g (4%)   Other serving sizes 1.000 slice (or 24.00g):   0.76 mg (5%) 71.28 kcal (4%) 13.66 g (11%) 1.15 g (2%) 2.06 g (4%)   Other serving sizes 1.000 slice and thin (or 21.00g):   0.66 mg (5%) 62.37 kcal (3%) 11.95 g (9%) 1.01 g (2%) 1.81 g (3%) 29. Bread, reduced-calorie, oat bran - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.15 mg (23%) 201.00 kcal (10%) 41.30 g (32%) 3.20 g (5%) 8.00 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.89 mg (6%) 56.98 kcal (3%) 11.71 g (9%) 0.91 g (1%) 2.27 g (4%)   Other serving sizes 1.000 slice (or 23.00g):   0.72 mg (5%) 46.23 kcal (2%) 9.5 g (7%) 0.74 g (1%) 1.84 g (3%) 30. Bread, oat bran - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.12 mg (22%) 236.00 kcal (12%) 39.80 g (31%) 4.40 g (7%) 10.40 g (19%)   Typical Serving size of 1.000 oz (or 28.35g):    0.88 mg (6%) 66.91 kcal (3%) 11.28 g (9%) 1.25 g (2%) 2.95 g (5%)   Other serving sizes 1.000 slice (or 30.00g):   0.94 mg (7%) 70.8 kcal (4%) 11.94 g (9%) 1.32 g (2%) 3.12 g (6%) 31. Bread, whole-wheat, prepared from recipe - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.10 mg (22%) 278.00 kcal (14%) 51.40 g (40%) 5.40 g (8%) 8.40 g (15%)   Typical Serving size of 1.000 oz (or 28.35g):    0.88 mg (6%) 78.81 kcal (4%) 14.57 g (11%) 1.53 g (2%) 2.38 g (4%)   Other serving sizes 1.000 slice and regular (4" x 5" x 3/4") (or 46.00g):   1.43 mg (10%) 127.88 kcal (6%) 23.64 g (18%) 2.48 g (4%) 3.86 g (7%)   Other serving sizes 1.000 slice and thin (3-3/4" x 5" x 3/8") (or 33.00g):   1.02 mg (7%) 91.74 kcal (5%) 16.96 g (13%) 1.78 g (3%) 2.77 g (5%) 32. Bread, rye, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.10 mg (22%) 284.00 kcal (14%) 53.10 g (41%) 3.60 g (6%) 9.40 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    0.88 mg (6%) 80.51 kcal (4%) 15.05 g (12%) 1.02 g (2%) 2.66 g (5%)   Other serving sizes 1.000 slice and large (or 29.00g):   0.9 mg (6%) 82.36 kcal (4%) 15.4 g (12%) 1.04 g (2%) 2.73 g (5%)   Other serving sizes 1.000 slice and regular (or 24.00g):   0.74 mg (5%) 68.16 kcal (3%) 12.74 g (10%) 0.86 g (1%) 2.26 g (4%)   Other serving sizes 1.000 slice and thin (or 18.00g):   0.56 mg (4%) 51.12 kcal (3%) 9.56 g (7%) 0.65 g (1%) 1.69 g (3%) 33. Bread, reduced-calorie, rye - Iron   Nutritional Value : 16.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.10 mg (22%) 203.00 kcal (10%) 40.50 g (31%) 2.90 g (4%) 9.10 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.88 mg (6%) 57.55 kcal (3%) 11.48 g (9%) 0.82 g (1%) 2.58 g (5%)   Other serving sizes 1.000 slice (or 23.00g):   0.71 mg (5%) 46.69 kcal (2%) 9.32 g (7%) 0.67 g (1%) 2.09 g (4%)   Other serving sizes 1.000 slice and thick (or 32.00g):   0.99 mg (7%) 64.96 kcal (3%) 12.96 g (10%) 0.93 g (1%) 2.91 g (5%)   Other serving sizes 1.000 slice and thin (or 20.00g):   0.62 mg (4%) 40.6 kcal (2%) 8.1 g (6%) 0.58 g (1%) 1.82 g (3%) 34. Bread, wheat bran - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.07 mg (22%) 248.00 kcal (12%) 47.80 g (37%) 3.40 g (5%) 8.80 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.87 mg (6%) 70.31 kcal (4%) 13.55 g (10%) 0.96 g (1%) 2.49 g (4%)   Other serving sizes 1.000 slice (or 36.00g):   1.11 mg (8%) 89.28 kcal (4%) 17.21 g (13%) 1.22 g (2%) 3.17 g (6%) 35. Bread, pita, whole-wheat - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.06 mg (22%) 262.00 kcal (13%) 55.89 g (43%) 1.71 g (3%) 9.80 g (18%)   Typical Serving size of 1.000 pita and large (6-1/2" dia) (or 64.00g):    1.96 mg (14%) 167.68 kcal (8%) 35.77 g (28%) 1.09 g (2%) 6.27 g (11%)   Other serving sizes 1.000 pita and small (4" dia) (or 28.00g):   0.86 mg (6%) 73.36 kcal (4%) 15.65 g (12%) 0.48 g (1%) 2.74 g (5%) 36. Bread, egg - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.04 mg (22%) 287.00 kcal (14%) 47.80 g (37%) 6.00 g (9%) 9.50 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    0.86 mg (6%) 81.36 kcal (4%) 13.55 g (10%) 1.7 g (3%) 2.69 g (5%)   Other serving sizes 1.000 slice (5" x 3" x 1/2") (or 40.00g):   1.22 mg (9%) 114.8 kcal (6%) 19.12 g (15%) 2.4 g (4%) 3.8 g (7%) 37. Bread, white, commercially prepared, low sodium, no salt - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.03 mg (22%) 267.00 kcal (13%) 49.60 g (38%) 3.60 g (6%) 8.20 g (15%)   Typical Serving size of 1.000 oz (or 28.35g):    0.86 mg (6%) 75.69 kcal (4%) 14.06 g (11%) 1.02 g (2%) 2.32 g (4%)   Other serving sizes 1.000 cup and crumbs (or 45.00g):   1.36 mg (10%) 120.15 kcal (6%) 22.32 g (17%) 1.62 g (2%) 3.69 g (7%)   Other serving sizes 1.000 cup and cubes (or 35.00g):   1.06 mg (8%) 93.45 kcal (5%) 17.36 g (13%) 1.26 g (2%) 2.87 g (5%)   Other serving sizes 1.000 slice and large (or 30.00g):   0.91 mg (7%) 80.1 kcal (4%) 14.88 g (11%) 1.08 g (2%) 2.46 g (4%)   Other serving sizes 1.000 slice (or 25.00g):   0.76 mg (5%) 66.75 kcal (3%) 12.4 g (10%) 0.9 g (1%) 2.05 g (4%)   Other serving sizes 1.000 slice and thin (or 20.00g):   0.61 mg (4%) 53.4 kcal (3%) 9.92 g (8%) 0.72 g (1%) 1.64 g (3%) 38. Bread, chapati or roti, plain, commercially prepared - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.01 mg (22%) 297.00 kcal (15%) 46.36 g (36%) 7.45 g (11%) 11.25 g (20%)   Typical Serving size of 1.000 piece (or 68.00g):    2.05 mg (15%) 201.96 kcal (10%) 31.52 g (24%) 5.07 g (8%) 7.65 g (14%) 39. Bread, white, prepared from recipe, made with low fat (2%) milk - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.97 mg (21%) 285.00 kcal (14%) 49.60 g (38%) 5.70 g (9%) 7.90 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.84 mg (6%) 80.8 kcal (4%) 14.06 g (11%) 1.62 g (2%) 2.24 g (4%)   Other serving sizes 1.000 slice (or 42.00g):   1.25 mg (9%) 119.7 kcal (6%) 20.83 g (16%) 2.39 g (4%) 3.32 g (6%)   Other serving sizes 1.000 slice and thin (3-3/4" x 5" x 3/8") (or 33.00g):   0.98 mg (7%) 94.05 kcal (5%) 16.37 g (13%) 1.88 g (3%) 2.61 g (5%) 40. Bread, whole-wheat, commercially prepared, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.96 mg (21%) 306.00 kcal (15%) 51.16 g (39%) 4.07 g (6%) 16.27 g (29%)   Typical Serving size of 1.000 oz (or 28.35g):    0.84 mg (6%) 86.75 kcal (4%) 14.5 g (11%) 1.15 g (2%) 4.61 g (8%)   Other serving sizes 1.000 slice (or 25.00g):   0.74 mg (5%) 76.5 kcal (4%) 12.79 g (10%) 1.02 g (2%) 4.07 g (7%) 41. Bread, oatmeal, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.94 mg (21%) 292.00 kcal (15%) 52.70 g (41%) 4.80 g (7%) 9.20 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.83 mg (6%) 82.78 kcal (4%) 14.94 g (11%) 1.36 g (2%) 2.61 g (5%)   Other serving sizes 1.000 slice (or 25.00g):   0.74 mg (5%) 73 kcal (4%) 13.18 g (10%) 1.2 g (2%) 2.3 g (4%) 42. Bread, italian - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.94 mg (21%) 271.00 kcal (14%) 50.10 g (39%) 3.50 g (5%) 8.80 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.83 mg (6%) 76.83 kcal (4%) 14.2 g (11%) 0.99 g (2%) 2.49 g (4%)   Other serving sizes 1.000 slice and large (4-1/2" x 3-1/4" x 3/4") (or 30.00g):   0.88 mg (6%) 81.3 kcal (4%) 15.03 g (12%) 1.05 g (2%) 2.64 g (5%)   Other serving sizes 1.000 slice and medium (or 20.00g):   0.59 mg (4%) 54.2 kcal (3%) 10.02 g (8%) 0.7 g (1%) 1.76 g (3%)   Other serving sizes 1.000 slice and small (3-1/4" x 2-1/2" x 1/2") (or 10.00g):   0.29 mg (2%) 27.1 kcal (1%) 5.01 g (4%) 0.35 g (1%) 0.88 g (2%) 43. Bread, reduced-calorie, wheat - Iron   Nutritional Value : 16.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.91 mg (21%) 217.00 kcal (11%) 42.47 g (33%) 2.92 g (4%) 13.32 g (24%)   Typical Serving size of 1.000 oz (or 28.35g):    0.82 mg (6%) 61.52 kcal (3%) 12.04 g (9%) 0.83 g (1%) 3.78 g (7%)   Other serving sizes 1.000 slice (or 21.00g):   0.61 mg (4%) 45.57 kcal (2%) 8.92 g (7%) 0.61 g (1%) 2.8 g (5%) 44. Bread, raisin, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.90 mg (21%) 274.00 kcal (14%) 52.30 g (40%) 4.40 g (7%) 7.90 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.82 mg (6%) 77.68 kcal (4%) 14.83 g (11%) 1.25 g (2%) 2.24 g (4%)   Other serving sizes 1.000 slice and large (or 32.00g):   0.93 mg (7%) 87.68 kcal (4%) 16.74 g (13%) 1.41 g (2%) 2.53 g (5%)   Other serving sizes 1.000 slice (or 26.00g):   0.75 mg (5%) 71.24 kcal (4%) 13.6 g (10%) 1.14 g (2%) 2.05 g (4%)   Other serving sizes 1.000 slice and thin (or 23.00g):   0.67 mg (5%) 63.02 kcal (3%) 12.03 g (9%) 1.01 g (2%) 1.82 g (3%) 45. Bread, pumpernickel - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.87 mg (21%) 250.00 kcal (13%) 47.50 g (37%) 3.10 g (5%) 8.70 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.81 mg (6%) 70.88 kcal (4%) 13.47 g (10%) 0.88 g (1%) 2.47 g (4%)   Other serving sizes 1.000 slice and regular (or 26.00g):   0.75 mg (5%) 65 kcal (3%) 12.35 g (10%) 0.81 g (1%) 2.26 g (4%)   Other serving sizes 1.000 slice and snack-size (or 7.00g):   0.2 mg (1%) 17.5 kcal (1%) 3.33 g (3%) 0.22 g (0%) 0.61 g (1%)   Other serving sizes 1.000 slice and thin (or 20.00g):   0.57 mg (4%) 50 kcal (3%) 9.5 g (7%) 0.62 g (1%) 1.74 g (3%)   Other serving sizes 1.000 slice (5" x 4" x 3/8") (or 32.00g):   0.92 mg (7%) 80 kcal (4%) 15.2 g (12%) 0.99 g (2%) 2.78 g (5%) 46. Bread, pan dulce, sweet yeast bread - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.87 mg (21%) 367.00 kcal (18%) 56.38 g (43%) 11.58 g (18%) 9.42 g (17%)   Typical Serving size of 1.000 slice (average weight of 1 slice) (or 63.00g):    1.81 mg (13%) 231.21 kcal (12%) 35.52 g (27%) 7.3 g (11%) 5.93 g (11%) 47. Bread, rye - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.83 mg (20%) 259.00 kcal (13%) 48.30 g (37%) 3.30 g (5%) 8.50 g (15%)   Typical Serving size of 1.000 oz (or 28.35g):    0.8 mg (6%) 73.43 kcal (4%) 13.69 g (11%) 0.94 g (1%) 2.41 g (4%)   Other serving sizes 1.000 slice and regular (or 32.00g):   0.91 mg (7%) 82.88 kcal (4%) 15.46 g (12%) 1.06 g (2%) 2.72 g (5%)   Other serving sizes 1.000 slice and snack-size (or 7.00g):   0.2 mg (1%) 18.13 kcal (1%) 3.38 g (3%) 0.23 g (0%) 0.6 g (1%)   Other serving sizes 1.000 slice and thin (or 25.00g):   0.71 mg (5%) 64.75 kcal (3%) 12.08 g (9%) 0.83 g (1%) 2.13 g (4%) 48. Bread, cracked-wheat - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.81 mg (20%) 260.00 kcal (13%) 49.50 g (38%) 3.90 g (6%) 8.70 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.8 mg (6%) 73.71 kcal (4%) 14.03 g (11%) 1.11 g (2%) 2.47 g (4%)   Other serving sizes 1.000 cubic inch (or 3.20g):   0.09 mg (1%) 8.32 kcal (0%) 1.58 g (1%) 0.12 g (0%) 0.28 g (1%)   Other serving sizes 1.000 slice and large or thick (or 30.00g):   0.84 mg (6%) 78 kcal (4%) 14.85 g (11%) 1.17 g (2%) 2.61 g (5%)   Other serving sizes 1.000 slice and regular (or 25.00g):   0.7 mg (5%) 65 kcal (3%) 12.38 g (10%) 0.98 g (2%) 2.18 g (4%)   Other serving sizes 1.000 slice regular and crust not eaten (or 12.20g):   0.34 mg (2%) 31.72 kcal (2%) 6.04 g (5%) 0.48 g (1%) 1.06 g (2%)   Other serving sizes 1.000 slice (or 25.00g):   0.7 mg (5%) 65 kcal (3%) 12.38 g (10%) 0.98 g (2%) 2.18 g (4%)   Other serving sizes 1.000 slice and thin (or 20.00g):   0.56 mg (4%) 52 kcal (3%) 9.9 g (8%) 0.78 g (1%) 1.74 g (3%)   Other serving sizes 1.000 slice thin and crust not eaten (or 9.40g):   0.26 mg (2%) 24.44 kcal (1%) 4.65 g (4%) 0.37 g (1%) 0.82 g (1%) 49. Bread, multi-grain, toasted (includes whole-grain) - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.72 mg (19%) 288.00 kcal (14%) 47.11 g (36%) 4.60 g (7%) 14.52 g (26%)   Typical Serving size of 1.000 oz (or 28.35g):    0.77 mg (6%) 81.65 kcal (4%) 13.36 g (10%) 1.3 g (2%) 4.12 g (7%)   Other serving sizes 1.000 slice regular (or 24.00g):   0.65 mg (5%) 69.12 kcal (3%) 11.31 g (9%) 1.1 g (2%) 3.48 g (6%)   Other serving sizes 1.000 slice large (or 38.00g):   1.03 mg (7%) 109.44 kcal (5%) 17.9 g (14%) 1.75 g (3%) 5.52 g (10%) 50. Bread, oatmeal - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.70 mg (19%) 269.00 kcal (13%) 48.50 g (37%) 4.40 g (7%) 8.40 g (15%)   Typical Serving size of 1.000 oz (or 28.35g):    0.77 mg (6%) 76.26 kcal (4%) 13.75 g (11%) 1.25 g (2%) 2.38 g (4%)   Other serving sizes 1.000 slice (or 27.00g):   0.73 mg (5%) 72.63 kcal (4%) 13.1 g (10%) 1.19 g (2%) 2.27 g (4%) 51. Bread, irish soda, prepared from recipe - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.69 mg (19%) 290.00 kcal (15%) 56.00 g (43%) 5.00 g (8%) 6.60 g (12%)   Typical Serving size of 1.000 oz (or 28.35g):    0.76 mg (5%) 82.22 kcal (4%) 15.88 g (12%) 1.42 g (2%) 1.87 g (3%) 52. Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.63 mg (19%) 248.00 kcal (12%) 45.78 g (35%) 5.24 g (8%) 4.31 g (8%)   Typical Serving size of 1.000 slice (or 35.00g):    0.92 mg (7%) 86.8 kcal (4%) 16.02 g (12%) 1.83 g (3%) 1.51 g (3%) 53. Bread, pita, white, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.62 mg (19%) 275.00 kcal (14%) 55.70 g (43%) 1.20 g (2%) 9.10 g (16%)   Typical Serving size of 1.000 pita and large (6-1/2" dia) (or 60.00g):    1.57 mg (11%) 165 kcal (8%) 33.42 g (26%) 0.72 g (1%) 5.46 g (10%)   Other serving sizes 1.000 pita and small (4" dia) (or 28.00g):   0.73 mg (5%) 77 kcal (4%) 15.6 g (12%) 0.34 g (1%) 2.55 g (5%) 54. Bread, cinnamon - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.54 mg (18%) 253.00 kcal (13%) 44.38 g (34%) 5.29 g (8%) 7.05 g (13%)   Typical Serving size of 1.000 slice 1 serving (or 28.00g):    0.71 mg (5%) 70.84 kcal (4%) 12.43 g (10%) 1.48 g (2%) 1.97 g (4%) 55. Bread, multi-grain (includes whole-grain) - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.50 mg (18%) 265.00 kcal (13%) 43.34 g (33%) 4.23 g (7%) 13.36 g (24%)   Typical Serving size of 1.000 oz (or 28.35g):    0.71 mg (5%) 75.13 kcal (4%) 12.29 g (9%) 1.2 g (2%) 3.79 g (7%)   Other serving sizes 1.000 slice regular (or 26.00g):   0.65 mg (5%) 68.9 kcal (3%) 11.27 g (9%) 1.1 g (2%) 3.47 g (6%)   Other serving sizes 1.000 slice large (or 41.00g):   1.03 mg (7%) 108.65 kcal (5%) 17.77 g (14%) 1.73 g (3%) 5.48 g (10%) 56. Bread, cornbread, dry mix, enriched (includes corn muffin mix) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.50 mg (18%) 418.00 kcal (21%) 69.50 g (53%) 12.20 g (19%) 7.00 g (13%)   Typical Serving size of 1.000 oz (or 28.35g):    0.71 mg (5%) 118.5 kcal (6%) 19.7 g (15%) 3.46 g (5%) 1.98 g (4%)   Other serving sizes 1.000 package (8.5 oz) (or 241.00g):   6.03 mg (43%) 1007.38 kcal (50%) 167.5 g (129%) 29.4 g (45%) 16.87 g (30%) 57. Bread, cornbread, prepared from recipe, made with low fat (2%) milk - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.50 mg (18%) 266.00 kcal (13%) 43.50 g (33%) 7.10 g (11%) 6.70 g (12%)   Typical Serving size of 1.000 oz (or 28.35g):    0.71 mg (5%) 75.41 kcal (4%) 12.33 g (9%) 2.01 g (3%) 1.9 g (3%)   Other serving sizes 1.000 piece (or 65.00g):   1.63 mg (12%) 172.9 kcal (9%) 28.28 g (22%) 4.62 g (7%) 4.36 g (8%) 58. Bread, cheese - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.49 mg (18%) 408.00 kcal (20%) 44.83 g (34%) 20.83 g (32%) 10.42 g (19%)   Typical Serving size of 1.000 slice (or 48.00g):    1.2 mg (9%) 195.84 kcal (10%) 21.52 g (17%) 10 g (15%) 5 g (9%) 59. Bread, whole-wheat, commercially prepared - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.47 mg (18%) 252.00 kcal (13%) 42.71 g (33%) 3.50 g (5%) 12.45 g (22%)   Typical Serving size of 1.000 slice (or 32.00g):    0.79 mg (6%) 80.64 kcal (4%) 13.67 g (11%) 1.12 g (2%) 3.98 g (7%)   Other serving sizes 1.000 oz (or 28.35g):   0.7 mg (5%) 71.44 kcal (4%) 12.11 g (9%) 0.99 g (2%) 3.53 g (6%) 60. Bread, reduced-calorie, oatmeal - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.30 mg (16%) 210.00 kcal (11%) 43.30 g (33%) 3.50 g (5%) 7.60 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.65 mg (5%) 59.54 kcal (3%) 12.28 g (9%) 0.99 g (2%) 2.15 g (4%)   Other serving sizes 1.000 slice (or 23.00g):   0.53 mg (4%) 48.3 kcal (2%) 9.96 g (8%) 0.81 g (1%) 1.75 g (3%) 61. Bread, potato - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.25 mg (16%) 266.00 kcal (13%) 47.07 g (36%) 3.13 g (5%) 12.50 g (22%)   Typical Serving size of 1.000 slice (or 32.00g):    0.72 mg (5%) 85.12 kcal (4%) 15.06 g (12%) 1 g (2%) 4 g (7%) 62. Bread, pound cake type, pan de torta salvadoran - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.20 mg (16%) 390.00 kcal (20%) 51.29 g (39%) 17.45 g (27%) 7.06 g (13%)   Typical Serving size of 1.000 serving (or 55.00g):    1.21 mg (9%) 214.5 kcal (11%) 28.21 g (22%) 9.6 g (15%) 3.88 g (7%)   Other serving sizes 1.000 cake square (or 622.00g):   13.68 mg (98%) 2425.8 kcal (121%) 319.02 g (245%) 108.54 g (167%) 43.91 g (78%) 63. Bread, chapati or roti, whole wheat, commercially prepared, frozen - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.20 mg (16%) 299.00 kcal (15%) 46.13 g (35%) 9.20 g (14%) 7.85 g (14%)   Typical Serving size of 1.000 piece (or 43.00g):    0.95 mg (7%) 128.57 kcal (6%) 19.84 g (15%) 3.96 g (6%) 3.38 g (6%) 64. Bread, boston brown, canned - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 195.00 kcal (10%) 43.30 g (33%) 1.50 g (2%) 5.20 g (9%)   Typical Serving size of 1.000 oz (or 28.35g):    0.6 mg (4%) 55.28 kcal (3%) 12.28 g (9%) 0.43 g (1%) 1.47 g (3%)   Other serving sizes 1.000 slice (or 45.00g):   0.95 mg (7%) 87.75 kcal (4%) 19.49 g (15%) 0.68 g (1%) 2.34 g (4%) 65. Bread, wheat, sprouted, toasted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.06 mg (15%) 205.00 kcal (10%) 36.82 g (28%) 0.00 g (0%) 14.30 g (26%)   Typical Serving size of 1.000 slice 1 serving (or 38.00g):    0.78 mg (6%) 77.9 kcal (4%) 13.99 g (11%) 0 g (0%) 5.43 g (10%) 66. Bread, wheat, sprouted - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.89 mg (14%) 188.00 kcal (9%) 33.88 g (26%) 0.00 g (0%) 13.16 g (24%)   Typical Serving size of 1.000 slice 1 serving (or 38.00g):    0.72 mg (5%) 71.44 kcal (4%) 12.87 g (10%) 0 g (0%) 5 g (9%) 67. Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.85 mg (13%) 330.00 kcal (17%) 54.46 g (42%) 9.58 g (15%) 6.59 g (12%)   Typical Serving size of 1.000 muffin (or 51.00g):    0.94 mg (7%) 168.3 kcal (8%) 27.77 g (21%) 4.89 g (8%) 3.36 g (6%)   Other serving sizes 1.000 piece (or 60.00g):   1.11 mg (8%) 198 kcal (10%) 32.68 g (25%) 5.75 g (9%) 3.95 g (7%)   Other serving sizes 1.000 oz (or 28.35g):   0.52 mg (4%) 93.56 kcal (5%) 15.44 g (12%) 2.72 g (4%) 1.87 g (3%) 68. Bread, raisin, unenriched - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.83 mg (13%) 274.00 kcal (14%) 52.30 g (40%) 4.40 g (7%) 7.90 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.52 mg (4%) 77.68 kcal (4%) 14.83 g (11%) 1.25 g (2%) 2.24 g (4%)   Other serving sizes 1.000 slice and large (or 32.00g):   0.59 mg (4%) 87.68 kcal (4%) 16.74 g (13%) 1.41 g (2%) 2.53 g (5%)   Other serving sizes 1.000 slice (or 26.00g):   0.48 mg (3%) 71.24 kcal (4%) 13.6 g (10%) 1.14 g (2%) 2.05 g (4%)   Other serving sizes 1.000 slice and thin (or 23.00g):   0.42 mg (3%) 63.02 kcal (3%) 12.03 g (9%) 1.01 g (2%) 1.82 g (3%) 69. Bread, naan, whole wheat, commercially prepared, refrigerated - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.73 mg (12%) 286.00 kcal (14%) 46.21 g (36%) 6.70 g (10%) 10.20 g (18%)   Typical Serving size of 1.000 piece (or 106.00g):    1.83 mg (13%) 303.16 kcal (15%) 48.98 g (38%) 7.1 g (11%) 10.81 g (19%) 70. Bread, paratha, whole wheat, commercially prepared, frozen - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.61 mg (12%) 326.00 kcal (16%) 45.35 g (35%) 13.20 g (20%) 6.36 g (11%)   Typical Serving size of 1.000 piece (or 79.00g):    1.27 mg (9%) 257.54 kcal (13%) 35.83 g (28%) 10.43 g (16%) 5.02 g (9%) 71. Bread, banana, prepared from recipe, made with margarine - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.40 mg (10%) 326.00 kcal (16%) 54.60 g (42%) 10.50 g (16%) 4.30 g (8%)   Typical Serving size of 1.000 oz (or 28.35g):    0.4 mg (3%) 92.42 kcal (5%) 15.48 g (12%) 2.98 g (5%) 1.22 g (2%)   Other serving sizes 1.000 individual loaf (include Keebler Elfin Loaves) (or 57.00g):   0.8 mg (6%) 185.82 kcal (9%) 31.12 g (24%) 5.99 g (9%) 2.45 g (4%)   Other serving sizes 1.000 slice (or 60.00g):   0.84 mg (6%) 195.6 kcal (10%) 32.76 g (25%) 6.3 g (10%) 2.58 g (5%) 72. Bread, pita, white, unenriched - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.40 mg (10%) 275.00 kcal (14%) 55.70 g (43%) 1.20 g (2%) 9.10 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.4 mg (3%) 77.96 kcal (4%) 15.79 g (12%) 0.34 g (1%) 2.58 g (5%)   Other serving sizes 1.000 pita and large (6-1/2" dia) (or 60.00g):   0.84 mg (6%) 165 kcal (8%) 33.42 g (26%) 0.72 g (1%) 5.46 g (10%) 73. Bread, kneel down (Navajo) - Iron   Nutritional Value : 14.00 / 100     food group - American Indian/Alaska Native Foods   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.11 mg (8%) 195.00 kcal (10%) 39.47 g (30%) 2.21 g (3%) 4.29 g (8%)   Typical Serving size of 1.000 oz (or 28.35g):    0.31 mg (2%) 55.28 kcal (3%) 11.19 g (9%) 0.63 g (1%) 1.22 g (2%) 74. Bread, salvadoran sweet cheese (quesadilla salvadorena) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.98 mg (7%) 374.00 kcal (19%) 47.84 g (37%) 17.12 g (26%) 7.12 g (13%)   Typical Serving size of 1.000 serving (approximate serving size) (or 55.00g):    0.54 mg (4%) 205.7 kcal (10%) 26.31 g (20%) 9.42 g (14%) 3.92 g (7%)   Other serving sizes 1.000 cake square (average weight of whole item) (or 399.00g):   3.91 mg (28%) 1492.26 kcal (75%) 190.88 g (147%) 68.31 g (105%) 28.41 g (51%) 75. Bread stuffing, bread, dry mix, prepared - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.95 mg (7%) 195.00 kcal (10%) 18.84 g (14%) 12.05 g (19%) 2.73 g (5%)   Typical Serving size of 1.000 oz (or 28.35g):    0.27 mg (2%) 55.28 kcal (3%) 5.34 g (4%) 3.42 g (5%) 0.77 g (1%)   Other serving sizes 0.500 cup (or 100.00g):   0.95 mg (7%) 195 kcal (10%) 18.84 g (14%) 12.05 g (19%) 2.73 g (5%) 76. Bread stuffing, cornbread, dry mix, prepared - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.94 mg (7%) 179.00 kcal (9%) 21.90 g (17%) 8.80 g (14%) 2.90 g (5%)   Typical Serving size of 1.000 oz (or 28.35g):    0.27 mg (2%) 50.75 kcal (3%) 6.21 g (5%) 2.49 g (4%) 0.82 g (1%)   Other serving sizes 0.500 cup (or 100.00g):   0.94 mg (7%) 179 kcal (9%) 21.9 g (17%) 8.8 g (14%) 2.9 g (5%) 77. Bread, gluten-free, white, made with potato extract, rice starch, and rice flour - Iron   Nutritional Value : 13.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.76 mg (5%) 320.00 kcal (16%) 52.83 g (41%) 10.70 g (16%) 3.13 g (6%)   Typical Serving size of 1.000 slice (or 34.00g):    0.26 mg (2%) 108.8 kcal (5%) 17.96 g (14%) 3.64 g (6%) 1.06 g (2%) 78. Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.76 mg (5%) 309.00 kcal (15%) 49.09 g (38%) 9.34 g (14%) 7.25 g (13%)   Typical Serving size of 1.000 slice (or 25.00g):    0.19 mg (1%) 77.25 kcal (4%) 12.27 g (9%) 2.34 g (4%) 1.81 g (3%) 79. Bread, french or vienna, whole wheat - Iron   Nutritional Value : 15.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.75 mg (5%) 239.00 kcal (12%) 49.10 g (38%) 1.04 g (2%) 8.33 g (15%)   Typical Serving size of 1.000 slice 1 serving (or 48.00g):    0.36 mg (3%) 114.72 kcal (6%) 23.57 g (18%) 0.5 g (1%) 4 g (7%) 80. Bread, cornbread, dry mix, unenriched (includes corn muffin mix) - Iron   Nutritional Value : 14.00 / 100     food group - Baked Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.59 mg (4%) 418.00 kcal (21%) 69.50 g (53%) 12.20 g (19%) 7.00 g (13%)   Typical Serving size of 1.000 oz (or 28.35g):    0.17 mg (1%) 118.5 kcal (6%) 19.7 g (15%) 3.46 g (5%) 1.98 g (4%)   Other serving sizes 1.000 package (8.5 oz) (or 241.00g):   1.42 mg (10%) 1007.38 kcal (50%) 167.5 g (129%) 29.4 g (45%) 16.87 g (30%) 81. Breadfruit, raw - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.54 mg (4%) 103.00 kcal (5%) 27.12 g (21%) 0.23 g (0%) 1.07 g (2%)   Typical Serving size of 1.000 cup (or 220.00g):    1.19 mg (9%) 226.6 kcal (11%) 59.66 g (46%) 0.51 g (1%) 2.35 g (4%)   Other serving sizes 0.250 fruit and small (or 96.00g):   0.52 mg (4%) 98.88 kcal (5%) 26.04 g (20%) 0.22 g (0%) 1.03 g (2%)

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