Amount of Iron in Fish

Welcome to the nutritional iron content in 84 different types of fish, ranging from 11.88 mg to 0.84 mg per 100g. The basic type of fish is Fish, carp, raw, where the amount of iron in 100g is 1.24 mg. 1.24 mg of iron per 100g, from Fish, carp, raw corresponds to 9% of the iron RDA. For a typical serving size of 3.000 oz (or 85.00 g) the amount of Iron is 1.05 mg. This corresponds to an RDA percentage of 8%.

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

Top twenty fish products high in iron

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

1. Fish, caviar, black and red, granular : 11.88mg (85%RDA)
2. Fish, anchovy, european, canned in oil, drained solids : 4.63mg (33%RDA)
3. Fish, anchovy, european, raw : 3.25mg (23%RDA)
4. Fish, sardine, Atlantic, canned in oil, drained solids with bone : 2.92mg (21%RDA)
5. Fish, cod, Atlantic, dried and salted : 2.50mg (18%RDA)
6. Fish, gefiltefish, commercial, sweet recipe : 2.48mg (18%RDA)
7. Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone : 2.30mg (16%RDA)
8. Fish, mackerel, king, cooked, dry heat : 2.28mg (16%RDA)
9. Fish, mackerel, jack, canned, drained solids : 2.04mg (15%RDA)
10. Fish, trout, mixed species, cooked, dry heat : 1.92mg (14%RDA)
11. Fish, bass, freshwater, mixed species, cooked, dry heat : 1.91mg (14%RDA)
12. Fish, mackerel, king, raw : 1.78mg (13%RDA)
13. Fish, sablefish, smoked : 1.69mg (12%RDA)
14. Fish, sucker, white, cooked, dry heat : 1.67mg (12%RDA)
15. Fish, pike, walleye, cooked, dry heat : 1.67mg (12%RDA)
16. Fish, sablefish, cooked, dry heat : 1.64mg (12%RDA)
17. Fish, tuna, light, canned in water, drained solids : 1.63mg (12%RDA)
18. Fish, mackerel, Atlantic, raw : 1.63mg (12%RDA)
19. Fish, tuna, skipjack, fresh, cooked, dry heat : 1.60mg (11%RDA)
20. Fish, carp, cooked, dry heat : 1.59mg (11%RDA)

Following on from the twenty top fish items or products containing iron we have a more comprehensive break down of Fish, carp, raw, and the highest item containing iron which is Fish, caviar, black and red, granular. 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 84 types of fish.

At the bottom of the page is the full list for the 84 different types of fish based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in fish.

Fish, carp, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Fish, carp, 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 Finfish and Shellfish 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 127.00 kcal (6% RDA), the amount of Protein is 17.83 g (32% RDA), the amount of Total Fat is 5.60 g (9% RDA) and the amount of Carbohydrate is 0.00 g. 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 fish.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fish, carp, raw has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Fish, carp, 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 medium nutritional density value.

Amount of iron per 100 Calories

100 calories of fish, carp, 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 3.000 oz (or 85.00 g)

For the food Fish, carp, raw the typical serving size is 3.000 oz (or 85.00 g) which contains 1.05 mg of Iron. The iron percentage of the recommended daily value for this serving is 8 %.

To give 100% of the RDA, 12.5 servings of the typical serving size 3.000 oz (or 85.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 107.95 kcal, the Protein content is 15.16 g, the Total Fat content is 4.76 g and the Carbohydrate content is 0 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 Fish, carp, 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 3.000 oz or 85.00 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 64.7 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in fish (per 100g)

This list of 84 types of fish, is brought to you by www.dietandfitnesstoday.com and ranges from Fish, caviar, black and red, granular through to Fish, salmon, pink, canned, without salt, solids with bone and liquid 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 fish.

The list below gives the total iron content in the 84 items from the general description 'fish' 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 fish 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 fish ranked by the amount of iron per 100g is shown below in the fish 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 1. The highest amount of iron from the 1 frozen items is in Fish, fish sticks, frozen, prepared where the iron content is 0.84 mg per 100g. The number of food items classified as canned is 12 items. The highest amount of iron from the 12 canned items is in Fish, anchovy, european, canned in oil, drained solids where the level is 4.63 mg per 100g.The total food items which are raw is 26 items. The highest amount of iron from the 26 raw items is in Fish, anchovy, european, raw where the content is 3.25 mg per 100g. The number of food items which are cooked are 33 items. The highest amount of iron from the 33 cooked items is in Fish, mackerel, king, cooked, dry heat where the amount is 2.28 mg per 100g. Comparing raw and cooked fish shows that cooking can change the levels of iron by 0.97 mg in a 100g serving.

Average Content for fish

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of fish, based on the list below of 84 different items under the general description of fish, is 1.50 mg of iron. This average value corresponds to 10.71 % 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 159.04 kcal, the average amount of Protein is 21.92 g, the average amount of Total Fat is 6.91 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Fish, drum, freshwater, cooked, dry heat which in 100g contains 1.15 mg of Iron. This corresponds to 8 % of the recommended daily allowance. For this serving the amount of Energy is 153.00 kcal, the amount of Protein is 22.49 g, the amount of Total Fat is 6.32 g and the amount of Carbohydrate is 0.00 g.

Highest iron Content per 100g

Using the list below for the 84 different fish nutrition entries in our database, the highest amount of iron is found in Fish, caviar, black and red, granular which contains 11.88 mg of iron per 100g. The associated percentage of RDA is 85 %. For this 100g serving the Energy content is 264.00 kcal, the Protein content is 24.60 g, the Total Fat content is 17.90 g, the Carbohydrate content is 4.00 g.

The lowest amount of iron in 100g is in Fish, salmon, pink, canned, without salt, solids with bone and liquid which contains 0.84 mg. This gives as percentage of the recommended daily allowance 6 % of the RDA. For this 100g serving the amount of Energy is 139.00 kcal, the amount of Protein is 19.78 g, the amount of Total Fat is 6.05 g, the amount of Carbohydrate is 0.00 g.

The difference between the highest and lowest values gives a iron range of 11.04 mg per 100g. The range for the other nutrients are as follows; 125 kcal for Energy, 4.82 g for Protein, 11.85 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 Fish, carp, raw contains 1.24 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 Fish, sardine, Atlantic, canned in oil, drained solids with bone which contains 4.35 mg in 1.000 cup, drained (or 149.00 g). The percentage of the recommended daily value for this serving is 31 %. For this serving the Energy content is 309.92 kcal, the Protein content is 36.68 g, the Total Fat content is 17.06 g and the Carbohydrate content is 0 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 high iron content in foods.

Fish List, iron Content per 100g 1. Fish, caviar, black and red, granular - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   11.88 mg (85%) 264.00 kcal (13%) 4.00 g (3%) 17.90 g (28%) 24.60 g (44%)   Typical Serving size of 1.000 tbsp (or 16.00g):    1.9 mg (14%) 42.24 kcal (2%) 0.64 g (0%) 2.86 g (4%) 3.94 g (7%)   Other serving sizes 1.000 oz (or 28.35g):   3.37 mg (24%) 74.84 kcal (4%) 1.13 g (1%) 5.07 g (8%) 6.97 g (12%) 2. Fish, anchovy, european, canned in oil, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.63 mg (33%) 210.00 kcal (11%) 0.00 g (0%) 9.71 g (15%) 28.89 g (52%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    1.31 mg (9%) 59.54 kcal (3%) 0 g (0%) 2.75 g (4%) 8.19 g (15%)   Other serving sizes 1.000 anchovy (or 4.00g):   0.19 mg (1%) 8.4 kcal (0%) 0 g (0%) 0.39 g (1%) 1.16 g (2%)   Other serving sizes 1.000 can (2 oz) (or 45.00g):   2.08 mg (15%) 94.5 kcal (5%) 0 g (0%) 4.37 g (7%) 13 g (23%)   Other serving sizes 5.000 anchovies (or 20.00g):   0.93 mg (7%) 42 kcal (2%) 0 g (0%) 1.94 g (3%) 5.78 g (10%) 3. Fish, anchovy, european, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.25 mg (23%) 131.00 kcal (7%) 0.00 g (0%) 4.84 g (7%) 20.35 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    2.76 mg (20%) 111.35 kcal (6%) 0 g (0%) 4.11 g (6%) 17.3 g (31%) 4. Fish, sardine, Atlantic, canned in oil, drained solids with bone - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.92 mg (21%) 208.00 kcal (10%) 0.00 g (0%) 11.45 g (18%) 24.62 g (44%)   Typical Serving size of 1.000 cup and drained (or 149.00g):    4.35 mg (31%) 309.92 kcal (15%) 0 g (0%) 17.06 g (26%) 36.68 g (66%)   Other serving sizes 1.000 oz (or 28.35g):   0.83 mg (6%) 58.97 kcal (3%) 0 g (0%) 3.25 g (5%) 6.98 g (12%)   Other serving sizes 1.000 cubic inch (or 16.00g):   0.47 mg (3%) 33.28 kcal (2%) 0 g (0%) 1.83 g (3%) 3.94 g (7%)   Other serving sizes 1.000 can (3.75 oz) (or 92.00g):   2.69 mg (19%) 191.36 kcal (10%) 0 g (0%) 10.53 g (16%) 22.65 g (40%)   Other serving sizes 1.000 small (2-2/3" x 1/2" x 1/4") (or 12.00g):   0.35 mg (3%) 24.96 kcal (1%) 0 g (0%) 1.37 g (2%) 2.95 g (5%)   Other serving sizes 2.000 sardines (or 24.00g):   0.7 mg (5%) 49.92 kcal (2%) 0 g (0%) 2.75 g (4%) 5.91 g (11%) 5. Fish, cod, Atlantic, dried and salted - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.50 mg (18%) 290.00 kcal (15%) 0.00 g (0%) 2.37 g (4%) 62.82 g (112%)   Typical Serving size of 1.000 oz (or 28.35g):    0.71 mg (5%) 82.22 kcal (4%) 0 g (0%) 0.67 g (1%) 17.81 g (32%)   Other serving sizes 1.000 piece (5-1/2" x 1-1/2" x 1/2") (or 80.00g):   2 mg (14%) 232 kcal (12%) 0 g (0%) 1.9 g (3%) 50.26 g (90%)   Other serving sizes 3.000 oz (or 85.00g):   2.13 mg (15%) 246.5 kcal (12%) 0 g (0%) 2.01 g (3%) 53.4 g (95%) 6. Fish, gefiltefish, commercial, sweet recipe - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.48 mg (18%) 84.00 kcal (4%) 7.41 g (6%) 1.73 g (3%) 9.07 g (16%)   Typical Serving size of 1.000 piece (or 42.00g):    1.04 mg (7%) 35.28 kcal (2%) 3.11 g (2%) 0.73 g (1%) 3.81 g (7%) 7. Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.30 mg (16%) 185.00 kcal (9%) 0.54 g (0%) 10.45 g (16%) 20.86 g (37%)   Typical Serving size of 1.000 cup (or 89.00g):    2.05 mg (15%) 164.65 kcal (8%) 0.48 g (0%) 9.3 g (14%) 18.57 g (33%)   Other serving sizes 1.000 can (or 370.00g):   8.51 mg (61%) 684.5 kcal (34%) 2 g (2%) 38.67 g (59%) 77.18 g (138%)   Other serving sizes 1.000 sardine (or 38.00g):   0.87 mg (6%) 70.3 kcal (4%) 0.21 g (0%) 3.97 g (6%) 7.93 g (14%) 8. Fish, mackerel, king, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.28 mg (16%) 134.00 kcal (7%) 0.00 g (0%) 2.56 g (4%) 26.00 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    1.94 mg (14%) 113.9 kcal (6%) 0 g (0%) 2.18 g (3%) 22.1 g (39%)   Other serving sizes 0.500 fillet (or 154.00g):   3.51 mg (25%) 206.36 kcal (10%) 0 g (0%) 3.94 g (6%) 40.04 g (72%) 9. Fish, mackerel, jack, canned, drained solids - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.04 mg (15%) 156.00 kcal (8%) 0.00 g (0%) 6.30 g (10%) 23.19 g (41%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.58 mg (4%) 44.23 kcal (2%) 0 g (0%) 1.79 g (3%) 6.57 g (12%)   Other serving sizes 1.000 cup (or 190.00g):   3.88 mg (28%) 296.4 kcal (15%) 0 g (0%) 11.97 g (18%) 44.06 g (79%)   Other serving sizes 1.000 cubic inch (or 16.00g):   0.33 mg (2%) 24.96 kcal (1%) 0 g (0%) 1.01 g (2%) 3.71 g (7%)   Other serving sizes 1.000 can (15 oz) (or 361.00g):   7.36 mg (53%) 563.16 kcal (28%) 0 g (0%) 22.74 g (35%) 83.72 g (150%) 10. Fish, trout, mixed species, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.92 mg (14%) 190.00 kcal (10%) 0.00 g (0%) 8.47 g (13%) 26.63 g (48%)   Typical Serving size of 1.000 fillet (or 62.00g):    1.19 mg (9%) 117.8 kcal (6%) 0 g (0%) 5.25 g (8%) 16.51 g (29%)   Other serving sizes 3.000 oz (or 85.00g):   1.63 mg (12%) 161.5 kcal (8%) 0 g (0%) 7.2 g (11%) 22.64 g (40%) 11. Fish, bass, freshwater, mixed species, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.91 mg (14%) 146.00 kcal (7%) 0.00 g (0%) 4.73 g (7%) 24.18 g (43%)   Typical Serving size of 1.000 fillet (or 62.00g):    1.18 mg (8%) 90.52 kcal (5%) 0 g (0%) 2.93 g (5%) 14.99 g (27%)   Other serving sizes 3.000 oz (or 85.00g):   1.62 mg (12%) 124.1 kcal (6%) 0 g (0%) 4.02 g (6%) 20.55 g (37%) 12. Fish, mackerel, king, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.78 mg (13%) 105.00 kcal (5%) 0.00 g (0%) 2.00 g (3%) 20.28 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    1.51 mg (11%) 89.25 kcal (4%) 0 g (0%) 1.7 g (3%) 17.24 g (31%)   Other serving sizes 0.500 fillet (or 198.00g):   3.52 mg (25%) 207.9 kcal (10%) 0 g (0%) 3.96 g (6%) 40.15 g (72%) 13. Fish, sablefish, smoked - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.69 mg (12%) 257.00 kcal (13%) 0.00 g (0%) 20.14 g (31%) 17.65 g (32%)   Typical Serving size of 1.000 oz (or 28.35g):    0.48 mg (3%) 72.86 kcal (4%) 0 g (0%) 5.71 g (9%) 5 g (9%)   Other serving sizes 3.000 oz (or 85.00g):   1.44 mg (10%) 218.45 kcal (11%) 0 g (0%) 17.12 g (26%) 15 g (27%) 14. Fish, sucker, white, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.67 mg (12%) 119.00 kcal (6%) 0.00 g (0%) 2.97 g (5%) 21.49 g (38%)   Typical Serving size of 1.000 fillet (or 124.00g):    2.07 mg (15%) 147.56 kcal (7%) 0 g (0%) 3.68 g (6%) 26.65 g (48%)   Other serving sizes 3.000 oz (or 85.00g):   1.42 mg (10%) 101.15 kcal (5%) 0 g (0%) 2.52 g (4%) 18.27 g (33%) 15. Fish, pike, walleye, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.67 mg (12%) 119.00 kcal (6%) 0.00 g (0%) 1.56 g (2%) 24.54 g (44%)   Typical Serving size of 1.000 fillet (or 124.00g):    2.07 mg (15%) 147.56 kcal (7%) 0 g (0%) 1.93 g (3%) 30.43 g (54%)   Other serving sizes 3.000 oz (or 85.00g):   1.42 mg (10%) 101.15 kcal (5%) 0 g (0%) 1.33 g (2%) 20.86 g (37%) 16. Fish, sablefish, cooked, dry heat - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.64 mg (12%) 250.00 kcal (13%) 0.00 g (0%) 19.62 g (30%) 17.19 g (31%)   Typical Serving size of 3.000 oz (or 85.00g):    1.39 mg (10%) 212.5 kcal (11%) 0 g (0%) 16.68 g (26%) 14.61 g (26%)   Other serving sizes 0.500 fillet (or 151.00g):   2.48 mg (18%) 377.5 kcal (19%) 0 g (0%) 29.63 g (46%) 25.96 g (46%) 17. Fish, tuna, light, canned in water, drained solids - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 86.00 kcal (4%) 0.00 g (0%) 0.96 g (1%) 19.44 g (35%)   Typical Serving size of 1.000 oz (or 28.35g):    0.46 mg (3%) 24.38 kcal (1%) 0 g (0%) 0.27 g (0%) 5.51 g (10%)   Other serving sizes 3.000 oz (or 85.00g):   1.39 mg (10%) 73.1 kcal (4%) 0 g (0%) 0.82 g (1%) 16.52 g (30%)   Other serving sizes 1.000 can (or 165.00g):   2.69 mg (19%) 141.9 kcal (7%) 0 g (0%) 1.58 g (2%) 32.08 g (57%)   Other serving sizes 1.000 cup and solid or chunks (or 154.00g):   2.51 mg (18%) 132.44 kcal (7%) 0 g (0%) 1.48 g (2%) 29.94 g (53%)   Other serving sizes 1.000 can (12.5 oz) and drained (or 315.00g):   5.13 mg (37%) 270.9 kcal (14%) 0 g (0%) 3.02 g (5%) 61.24 g (109%) 18. Fish, mackerel, Atlantic, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 205.00 kcal (10%) 0.00 g (0%) 13.89 g (21%) 18.60 g (33%)   Typical Serving size of 1.000 fillet (or 112.00g):    1.83 mg (13%) 229.6 kcal (11%) 0 g (0%) 15.56 g (24%) 20.83 g (37%)   Other serving sizes 3.000 oz (or 85.00g):   1.39 mg (10%) 174.25 kcal (9%) 0 g (0%) 11.81 g (18%) 15.81 g (28%) 19. Fish, tuna, skipjack, fresh, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 132.00 kcal (7%) 0.00 g (0%) 1.29 g (2%) 28.21 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.36 mg (10%) 112.2 kcal (6%) 0 g (0%) 1.1 g (2%) 23.98 g (43%)   Other serving sizes 0.500 fillet (or 154.00g):   2.46 mg (18%) 203.28 kcal (10%) 0 g (0%) 1.99 g (3%) 43.44 g (78%) 20. Fish, carp, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.59 mg (11%) 162.00 kcal (8%) 0.00 g (0%) 7.17 g (11%) 22.86 g (41%)   Typical Serving size of 3.000 oz (or 85.00g):    1.35 mg (10%) 137.7 kcal (7%) 0 g (0%) 6.09 g (9%) 19.43 g (35%)   Other serving sizes 1.000 fillet (or 170.00g):   2.7 mg (19%) 275.4 kcal (14%) 0 g (0%) 12.19 g (19%) 38.86 g (69%) 21. Fish, mackerel, Atlantic, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.57 mg (11%) 262.00 kcal (13%) 0.00 g (0%) 17.81 g (27%) 23.85 g (43%)   Typical Serving size of 1.000 fillet (or 88.00g):    1.38 mg (10%) 230.56 kcal (12%) 0 g (0%) 15.67 g (24%) 20.99 g (37%)   Other serving sizes 3.000 oz (or 85.00g):   1.33 mg (10%) 222.7 kcal (11%) 0 g (0%) 15.14 g (23%) 20.27 g (36%) 22. Fish, sunfish, pumpkin seed, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.54 mg (11%) 114.00 kcal (6%) 0.00 g (0%) 0.90 g (1%) 24.87 g (44%)   Typical Serving size of 1.000 fillet (or 37.00g):    0.57 mg (4%) 42.18 kcal (2%) 0 g (0%) 0.33 g (1%) 9.2 g (16%)   Other serving sizes 3.000 oz (or 85.00g):   1.31 mg (9%) 96.9 kcal (5%) 0 g (0%) 0.77 g (1%) 21.14 g (38%) 23. Fish, tuna, light, canned in water, without salt, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.53 mg (11%) 116.00 kcal (6%) 0.00 g (0%) 0.82 g (1%) 25.51 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    1.3 mg (9%) 98.6 kcal (5%) 0 g (0%) 0.7 g (1%) 21.68 g (39%)   Other serving sizes 1.000 can (or 165.00g):   2.52 mg (18%) 191.4 kcal (10%) 0 g (0%) 1.35 g (2%) 42.09 g (75%) 24. Fish, herring, Atlantic, kippered - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.51 mg (11%) 217.00 kcal (11%) 0.00 g (0%) 12.37 g (19%) 24.58 g (44%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.43 mg (3%) 61.52 kcal (3%) 0 g (0%) 3.51 g (5%) 6.97 g (12%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.26 mg (2%) 36.89 kcal (2%) 0 g (0%) 2.1 g (3%) 4.18 g (7%)   Other serving sizes 1.000 fillet and large (7" x 2-1/4" x 1/4") (or 65.00g):   0.98 mg (7%) 141.05 kcal (7%) 0 g (0%) 8.04 g (12%) 15.98 g (29%)   Other serving sizes 1.000 fillet and medium (5" x 1-3/4" x 1/4") (or 40.00g):   0.6 mg (4%) 86.8 kcal (4%) 0 g (0%) 4.95 g (8%) 9.83 g (18%)   Other serving sizes 1.000 fillet and small (2-3/8" x 1-3/8" x 1/4") (or 20.00g):   0.3 mg (2%) 43.4 kcal (2%) 0 g (0%) 2.47 g (4%) 4.92 g (9%) 25. Fish, trout, mixed species, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.50 mg (11%) 148.00 kcal (7%) 0.00 g (0%) 6.61 g (10%) 20.77 g (37%)   Typical Serving size of 1.000 fillet (or 79.00g):    1.19 mg (9%) 116.92 kcal (6%) 0 g (0%) 5.22 g (8%) 16.41 g (29%)   Other serving sizes 3.000 oz (or 85.00g):   1.28 mg (9%) 125.8 kcal (6%) 0 g (0%) 5.62 g (9%) 17.65 g (32%) 26. Fish, bass, fresh water, mixed species, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.49 mg (11%) 114.00 kcal (6%) 0.00 g (0%) 3.69 g (6%) 18.86 g (34%)   Typical Serving size of 1.000 fillet (or 79.00g):    1.18 mg (8%) 90.06 kcal (5%) 0 g (0%) 2.92 g (4%) 14.9 g (27%)   Other serving sizes 3.000 oz (or 85.00g):   1.27 mg (9%) 96.9 kcal (5%) 0 g (0%) 3.14 g (5%) 16.03 g (29%) 27. Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.49 mg (11%) 201.00 kcal (10%) 0.00 g (0%) 10.12 g (16%) 25.73 g (46%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.42 mg (3%) 56.98 kcal (3%) 0 g (0%) 2.87 g (4%) 7.29 g (13%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.25 mg (2%) 34.17 kcal (2%) 0 g (0%) 1.72 g (3%) 4.37 g (8%)   Other serving sizes 1.000 fillet (or 176.00g):   2.62 mg (19%) 353.76 kcal (18%) 0 g (0%) 17.81 g (27%) 45.28 g (81%)   Other serving sizes 3.000 oz (or 85.00g):   1.27 mg (9%) 170.85 kcal (9%) 0 g (0%) 8.6 g (13%) 21.87 g (39%) 28. Fish, mahimahi, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.45 mg (10%) 109.00 kcal (5%) 0.00 g (0%) 0.90 g (1%) 23.72 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    1.23 mg (9%) 92.65 kcal (5%) 0 g (0%) 0.77 g (1%) 20.16 g (36%)   Other serving sizes 1.000 fillet (or 159.00g):   2.31 mg (17%) 173.31 kcal (9%) 0 g (0%) 1.43 g (2%) 37.71 g (67%) 29. Fish, herring, Pacific, cooked, dry heat - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.44 mg (10%) 250.00 kcal (13%) 0.00 g (0%) 17.79 g (27%) 21.01 g (38%)   Typical Serving size of 1.000 fillet (or 144.00g):    2.07 mg (15%) 360 kcal (18%) 0 g (0%) 25.62 g (39%) 30.25 g (54%)   Other serving sizes 3.000 oz (or 85.00g):   1.22 mg (9%) 212.5 kcal (11%) 0 g (0%) 15.12 g (23%) 17.86 g (32%) 30. Fish, catfish, channel, cooked, breaded and fried - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.43 mg (10%) 229.00 kcal (11%) 8.04 g (6%) 13.33 g (21%) 18.09 g (32%)   Typical Serving size of 1.000 fillet (or 87.00g):    1.24 mg (9%) 199.23 kcal (10%) 6.99 g (5%) 11.6 g (18%) 15.74 g (28%)   Other serving sizes 3.000 oz (or 85.00g):   1.22 mg (9%) 194.65 kcal (10%) 6.83 g (5%) 11.33 g (17%) 15.38 g (27%) 31. Fish, herring, Atlantic, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.41 mg (10%) 203.00 kcal (10%) 0.00 g (0%) 11.59 g (18%) 23.03 g (41%)   Typical Serving size of 1.000 fillet (or 143.00g):    2.02 mg (14%) 290.29 kcal (15%) 0 g (0%) 16.57 g (25%) 32.93 g (59%)   Other serving sizes 3.000 oz (or 85.00g):   1.2 mg (9%) 172.55 kcal (9%) 0 g (0%) 9.85 g (15%) 19.58 g (35%) 32. Fish, mullet, striped, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.41 mg (10%) 150.00 kcal (8%) 0.00 g (0%) 4.86 g (7%) 24.81 g (44%)   Typical Serving size of 1.000 fillet (or 93.00g):    1.31 mg (9%) 139.5 kcal (7%) 0 g (0%) 4.52 g (7%) 23.07 g (41%)   Other serving sizes 3.000 oz (or 85.00g):   1.2 mg (9%) 127.5 kcal (6%) 0 g (0%) 4.13 g (6%) 21.09 g (38%) 33. Fish, haddock, smoked - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.40 mg (10%) 116.00 kcal (6%) 0.00 g (0%) 0.96 g (1%) 25.23 g (45%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.4 mg (3%) 32.89 kcal (2%) 0 g (0%) 0.27 g (0%) 7.15 g (13%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.24 mg (2%) 19.72 kcal (1%) 0 g (0%) 0.16 g (0%) 4.29 g (8%)   Other serving sizes 3.000 oz (or 85.00g):   1.19 mg (9%) 98.6 kcal (5%) 0 g (0%) 0.82 g (1%) 21.45 g (38%) 34. Fish, mackerel, salted - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.40 mg (10%) 305.00 kcal (15%) 0.00 g (0%) 25.10 g (39%) 18.50 g (33%)   Typical Serving size of 1.000 piece (5-1/2" x 1-1/2" x 1/2") (or 80.00g):    1.12 mg (8%) 244 kcal (12%) 0 g (0%) 20.08 g (31%) 14.8 g (26%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.24 mg (2%) 51.85 kcal (3%) 0 g (0%) 4.27 g (7%) 3.15 g (6%)   Other serving sizes 1.000 cup and cooked (or 136.00g):   1.9 mg (14%) 414.8 kcal (21%) 0 g (0%) 34.14 g (53%) 25.16 g (45%) 35. Fish, tuna, light, canned in oil, without salt, drained solids - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.39 mg (10%) 198.00 kcal (10%) 0.00 g (0%) 8.21 g (13%) 29.13 g (52%)   Typical Serving size of 3.000 oz (or 85.00g):    1.18 mg (8%) 168.3 kcal (8%) 0 g (0%) 6.98 g (11%) 24.76 g (44%)   Other serving sizes 1.000 can (or 171.00g):   2.38 mg (17%) 338.58 kcal (17%) 0 g (0%) 14.04 g (22%) 49.81 g (89%) 36. Fish, tuna, light, canned in oil, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.39 mg (10%) 198.00 kcal (10%) 0.00 g (0%) 8.21 g (13%) 29.13 g (52%)   Typical Serving size of 1.000 cup and solid or chunks (or 146.00g):    2.03 mg (15%) 289.08 kcal (14%) 0 g (0%) 11.99 g (18%) 42.53 g (76%)   Other serving sizes 1.000 oz (or 28.35g):   0.39 mg (3%) 56.13 kcal (3%) 0 g (0%) 2.33 g (4%) 8.26 g (15%)   Other serving sizes 1.000 can (or 171.00g):   2.38 mg (17%) 338.58 kcal (17%) 0 g (0%) 14.04 g (22%) 49.81 g (89%)   Other serving sizes 3.000 oz (or 85.00g):   1.18 mg (8%) 168.3 kcal (8%) 0 g (0%) 6.98 g (11%) 24.76 g (44%)   Other serving sizes 1.000 can (12.5 oz) and drained (or 321.00g):   4.46 mg (32%) 635.58 kcal (32%) 0 g (0%) 26.35 g (41%) 93.51 g (167%) 37. Fish, tuna, fresh, bluefin, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.31 mg (9%) 184.00 kcal (9%) 0.00 g (0%) 6.28 g (10%) 29.91 g (53%)   Typical Serving size of 3.000 oz (or 85.00g):    1.11 mg (8%) 156.4 kcal (8%) 0 g (0%) 5.34 g (8%) 25.42 g (45%) 38. Fish, sucker, white, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.30 mg (9%) 92.00 kcal (5%) 0.00 g (0%) 2.32 g (4%) 16.76 g (30%)   Typical Serving size of 3.000 oz (or 85.00g):    1.11 mg (8%) 78.2 kcal (4%) 0 g (0%) 1.97 g (3%) 14.25 g (25%)   Other serving sizes 1.000 fillet (or 159.00g):   2.07 mg (15%) 146.28 kcal (7%) 0 g (0%) 3.69 g (6%) 26.65 g (48%) 39. Fish, pike, walleye, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.30 mg (9%) 93.00 kcal (5%) 0.00 g (0%) 1.22 g (2%) 19.14 g (34%)   Typical Serving size of 3.000 oz (or 85.00g):    1.11 mg (8%) 79.05 kcal (4%) 0 g (0%) 1.04 g (2%) 16.27 g (29%)   Other serving sizes 1.000 fillet (or 159.00g):   2.07 mg (15%) 147.87 kcal (7%) 0 g (0%) 1.94 g (3%) 30.43 g (54%) 40. Fish, sablefish, raw - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.28 mg (9%) 195.00 kcal (10%) 0.00 g (0%) 15.30 g (24%) 13.41 g (24%)   Typical Serving size of 3.000 oz (or 85.00g):    1.09 mg (8%) 165.75 kcal (8%) 0 g (0%) 13.01 g (20%) 11.4 g (20%)   Other serving sizes 0.500 fillet (or 193.00g):   2.47 mg (18%) 376.35 kcal (19%) 0 g (0%) 29.53 g (45%) 25.88 g (46%) 41. Fish, tuna, fresh, skipjack, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.25 mg (9%) 103.00 kcal (5%) 0.00 g (0%) 1.01 g (2%) 22.00 g (39%)   Typical Serving size of 3.000 oz (or 85.00g):    1.06 mg (8%) 87.55 kcal (4%) 0 g (0%) 0.86 g (1%) 18.7 g (33%)   Other serving sizes 0.500 fillet (or 198.00g):   2.48 mg (18%) 203.94 kcal (10%) 0 g (0%) 2 g (3%) 43.56 g (78%) 42. Fish, carp, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.24 mg (9%) 127.00 kcal (6%) 0.00 g (0%) 5.60 g (9%) 17.83 g (32%)   Typical Serving size of 3.000 oz (or 85.00g):    1.05 mg (8%) 107.95 kcal (5%) 0 g (0%) 4.76 g (7%) 15.16 g (27%)   Other serving sizes 1.000 fillet (or 218.00g):   2.7 mg (19%) 276.86 kcal (14%) 0 g (0%) 12.21 g (19%) 38.87 g (69%) 43. Fish, shad, american, cooked, dry heat - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.24 mg (9%) 252.00 kcal (13%) 0.00 g (0%) 17.65 g (27%) 21.71 g (39%)   Typical Serving size of 1.000 fillet (or 144.00g):    1.79 mg (13%) 362.88 kcal (18%) 0 g (0%) 25.42 g (39%) 31.26 g (56%)   Other serving sizes 3.000 oz (or 85.00g):   1.05 mg (8%) 214.2 kcal (11%) 0 g (0%) 15 g (23%) 18.45 g (33%) 44. Fish, herring, Atlantic, pickled - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.22 mg (9%) 262.00 kcal (13%) 9.64 g (7%) 18.00 g (28%) 14.19 g (25%)   Typical Serving size of 1.000 cup (or 140.00g):    1.71 mg (12%) 366.8 kcal (18%) 13.5 g (10%) 25.2 g (39%) 19.87 g (35%)   Other serving sizes 1.000 oz and boneless (or 28.35g):   0.35 mg (3%) 74.28 kcal (4%) 2.73 g (2%) 5.1 g (8%) 4.02 g (7%)   Other serving sizes 1.000 cubic inch (or 20.00g):   0.24 mg (2%) 52.4 kcal (3%) 1.93 g (1%) 3.6 g (6%) 2.84 g (5%)   Other serving sizes 1.000 piece (1-3/4" x 7/8" x 1/2") (or 15.00g):   0.18 mg (1%) 39.3 kcal (2%) 1.45 g (1%) 2.7 g (4%) 2.13 g (4%) 45. Fish, sunfish, pumpkin seed, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.20 mg (9%) 89.00 kcal (4%) 0.00 g (0%) 0.70 g (1%) 19.40 g (35%)   Typical Serving size of 1.000 fillet (or 48.00g):    0.58 mg (4%) 42.72 kcal (2%) 0 g (0%) 0.34 g (1%) 9.31 g (17%)   Other serving sizes 3.000 oz (or 85.00g):   1.02 mg (7%) 75.65 kcal (4%) 0 g (0%) 0.6 g (1%) 16.49 g (29%) 46. Fish, mackerel, Pacific and jack, mixed species, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.16 mg (8%) 158.00 kcal (8%) 0.00 g (0%) 7.89 g (12%) 20.07 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    0.99 mg (7%) 134.3 kcal (7%) 0 g (0%) 6.71 g (10%) 17.06 g (30%)   Other serving sizes 1.000 fillet (or 225.00g):   2.61 mg (19%) 355.5 kcal (18%) 0 g (0%) 17.75 g (27%) 45.16 g (81%) 47. Fish, perch, mixed species, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.16 mg (8%) 117.00 kcal (6%) 0.00 g (0%) 1.18 g (2%) 24.86 g (44%)   Typical Serving size of 1.000 fillet (or 46.00g):    0.53 mg (4%) 53.82 kcal (3%) 0 g (0%) 0.54 g (1%) 11.44 g (20%)   Other serving sizes 3.000 oz (or 85.00g):   0.99 mg (7%) 99.45 kcal (5%) 0 g (0%) 1 g (2%) 21.13 g (38%) 48. Fish, burbot, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.15 mg (8%) 115.00 kcal (6%) 0.00 g (0%) 1.04 g (2%) 24.76 g (44%)   Typical Serving size of 1.000 fillet (or 90.00g):    1.04 mg (7%) 103.5 kcal (5%) 0 g (0%) 0.94 g (1%) 22.28 g (40%)   Other serving sizes 3.000 oz (or 85.00g):   0.98 mg (7%) 97.75 kcal (5%) 0 g (0%) 0.88 g (1%) 21.05 g (38%) 49. Fish, smelt, rainbow, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.15 mg (8%) 124.00 kcal (6%) 0.00 g (0%) 3.10 g (5%) 22.60 g (40%)   Typical Serving size of 3.000 oz (or 85.00g):    0.98 mg (7%) 105.4 kcal (5%) 0 g (0%) 2.64 g (4%) 19.21 g (34%) 50. Fish, drum, freshwater, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.15 mg (8%) 153.00 kcal (8%) 0.00 g (0%) 6.32 g (10%) 22.49 g (40%)   Typical Serving size of 3.000 oz (or 85.00g):    0.98 mg (7%) 130.05 kcal (7%) 0 g (0%) 5.37 g (8%) 19.12 g (34%)   Other serving sizes 1.000 fillet (or 154.00g):   1.77 mg (13%) 235.62 kcal (12%) 0 g (0%) 9.73 g (15%) 34.63 g (62%) 51. Fish, grouper, mixed species, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.14 mg (8%) 118.00 kcal (6%) 0.00 g (0%) 1.30 g (2%) 24.84 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    0.97 mg (7%) 100.3 kcal (5%) 0 g (0%) 1.11 g (2%) 21.11 g (38%)   Other serving sizes 1.000 fillet (or 202.00g):   2.3 mg (16%) 238.36 kcal (12%) 0 g (0%) 2.63 g (4%) 50.18 g (90%) 52. Fish, mahimahi, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.13 mg (8%) 85.00 kcal (4%) 0.00 g (0%) 0.70 g (1%) 18.50 g (33%)   Typical Serving size of 3.000 oz (or 85.00g):    0.96 mg (7%) 72.25 kcal (4%) 0 g (0%) 0.6 g (1%) 15.73 g (28%)   Other serving sizes 1.000 fillet (or 204.00g):   2.31 mg (17%) 173.4 kcal (9%) 0 g (0%) 1.43 g (2%) 37.74 g (67%) 53. Fish, roughy, orange, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.13 mg (8%) 105.00 kcal (5%) 0.00 g (0%) 0.90 g (1%) 22.64 g (40%)   Typical Serving size of 3.000 oz (or 85.00g):    0.96 mg (7%) 89.25 kcal (4%) 0 g (0%) 0.77 g (1%) 19.24 g (34%) 54. Fish, herring, Pacific, raw - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.12 mg (8%) 195.00 kcal (10%) 0.00 g (0%) 13.88 g (21%) 16.39 g (29%)   Typical Serving size of 3.000 oz (or 85.00g):    0.95 mg (7%) 165.75 kcal (8%) 0 g (0%) 11.8 g (18%) 13.93 g (25%)   Other serving sizes 1.000 fillet (or 184.00g):   2.06 mg (15%) 358.8 kcal (18%) 0 g (0%) 25.54 g (39%) 30.16 g (54%) 55. Fish, shark, mixed species, cooked, batter-dipped and fried - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.11 mg (8%) 228.00 kcal (11%) 6.39 g (5%) 13.82 g (21%) 18.62 g (33%)   Typical Serving size of 3.000 oz (or 85.00g):    0.94 mg (7%) 193.8 kcal (10%) 5.43 g (4%) 11.75 g (18%) 15.83 g (28%) 56. Fish, herring, Atlantic, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.10 mg (8%) 158.00 kcal (8%) 0.00 g (0%) 9.04 g (14%) 17.96 g (32%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.31 mg (2%) 44.79 kcal (2%) 0 g (0%) 2.56 g (4%) 5.09 g (9%)   Other serving sizes 1.000 fillet (or 184.00g):   2.02 mg (14%) 290.72 kcal (15%) 0 g (0%) 16.63 g (26%) 33.05 g (59%)   Other serving sizes 3.000 oz (or 85.00g):   0.94 mg (7%) 134.3 kcal (7%) 0 g (0%) 7.68 g (12%) 15.27 g (27%) 57. Fish, bass, striped, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.08 mg (8%) 124.00 kcal (6%) 0.00 g (0%) 2.99 g (5%) 22.73 g (41%)   Typical Serving size of 1.000 fillet (or 124.00g):    1.34 mg (10%) 153.76 kcal (8%) 0 g (0%) 3.71 g (6%) 28.19 g (50%)   Other serving sizes 3.000 oz (or 85.00g):   0.92 mg (7%) 105.4 kcal (5%) 0 g (0%) 2.54 g (4%) 19.32 g (35%) 58. Fish, cusk, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 112.00 kcal (6%) 0.00 g (0%) 0.88 g (1%) 24.35 g (43%)   Typical Serving size of 1.000 fillet (or 95.00g):    1.01 mg (7%) 106.4 kcal (5%) 0 g (0%) 0.84 g (1%) 23.13 g (41%)   Other serving sizes 3.000 oz (or 85.00g):   0.9 mg (6%) 95.2 kcal (5%) 0 g (0%) 0.75 g (1%) 20.7 g (37%) 59. Fish, salmon, sockeye, canned, without salt, drained solids with bone - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 153.00 kcal (8%) 0.00 g (0%) 7.31 g (11%) 20.47 g (37%)   Typical Serving size of 3.000 oz (or 85.00g):    0.9 mg (6%) 130.05 kcal (7%) 0 g (0%) 6.21 g (10%) 17.4 g (31%)   Other serving sizes 1.000 can (or 369.00g):   3.91 mg (28%) 564.57 kcal (28%) 0 g (0%) 26.97 g (41%) 75.53 g (135%) 60. Fish, salmon, Atlantic, wild, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.03 mg (7%) 182.00 kcal (9%) 0.00 g (0%) 8.13 g (13%) 25.44 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    0.88 mg (6%) 154.7 kcal (8%) 0 g (0%) 6.91 g (11%) 21.62 g (39%)   Other serving sizes 0.500 fillet (or 154.00g):   1.59 mg (11%) 280.28 kcal (14%) 0 g (0%) 12.52 g (19%) 39.18 g (70%) 61. Fish, mullet, striped, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.02 mg (7%) 117.00 kcal (6%) 0.00 g (0%) 3.79 g (6%) 19.35 g (35%)   Typical Serving size of 1.000 oz (or 28.35g):    0.29 mg (2%) 33.17 kcal (2%) 0 g (0%) 1.07 g (2%) 5.49 g (10%)   Other serving sizes 1.000 fillet (or 119.00g):   1.21 mg (9%) 139.23 kcal (7%) 0 g (0%) 4.51 g (7%) 23.03 g (41%)   Other serving sizes 3.000 oz (or 85.00g):   0.87 mg (6%) 99.45 kcal (5%) 0 g (0%) 3.22 g (5%) 16.45 g (29%) 62. Fish, tuna, fresh, bluefin, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.02 mg (7%) 144.00 kcal (7%) 0.00 g (0%) 4.90 g (8%) 23.33 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    0.87 mg (6%) 122.4 kcal (6%) 0 g (0%) 4.17 g (6%) 19.83 g (35%) 63. Fish, roughy, orange, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.01 mg (7%) 76.00 kcal (4%) 0.00 g (0%) 0.70 g (1%) 16.41 g (29%)   Typical Serving size of 3.000 oz (or 85.00g):    0.86 mg (6%) 64.6 kcal (3%) 0 g (0%) 0.6 g (1%) 13.95 g (25%) 64. Fish, tuna salad - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.00 mg (7%) 187.00 kcal (9%) 9.41 g (7%) 9.26 g (14%) 16.04 g (29%)   Typical Serving size of 3.000 oz (or 85.00g):    0.85 mg (6%) 158.95 kcal (8%) 8 g (6%) 7.87 g (12%) 13.63 g (24%)   Other serving sizes 1.000 cup (or 205.00g):   2.05 mg (15%) 383.35 kcal (19%) 19.29 g (15%) 18.98 g (29%) 32.88 g (59%) 65. Fish, tuna, white, canned in water, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 128.00 kcal (6%) 0.00 g (0%) 2.97 g (5%) 23.62 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    0.82 mg (6%) 108.8 kcal (5%) 0 g (0%) 2.52 g (4%) 20.08 g (36%)   Other serving sizes 1.000 can (or 172.00g):   1.67 mg (12%) 220.16 kcal (11%) 0 g (0%) 5.11 g (8%) 40.63 g (73%) 66. Fish, tuna, white, canned in water, without salt, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 128.00 kcal (6%) 0.00 g (0%) 2.97 g (5%) 23.62 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    0.82 mg (6%) 108.8 kcal (5%) 0 g (0%) 2.52 g (4%) 20.08 g (36%)   Other serving sizes 1.000 can (or 172.00g):   1.67 mg (12%) 220.16 kcal (11%) 0 g (0%) 5.11 g (8%) 40.63 g (73%) 67. Fish, shad, american, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 197.00 kcal (10%) 0.00 g (0%) 13.77 g (21%) 16.93 g (30%)   Typical Serving size of 3.000 oz (or 85.00g):    0.82 mg (6%) 167.45 kcal (8%) 0 g (0%) 11.7 g (18%) 14.39 g (26%)   Other serving sizes 1.000 fillet (or 184.00g):   1.78 mg (13%) 362.48 kcal (18%) 0 g (0%) 25.34 g (39%) 31.15 g (56%) 68. Fish, sturgeon, mixed species, smoked - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.93 mg (7%) 173.00 kcal (9%) 0.00 g (0%) 4.40 g (7%) 31.20 g (56%)   Typical Serving size of 1.000 oz (or 28.35g):    0.26 mg (2%) 49.05 kcal (2%) 0 g (0%) 1.25 g (2%) 8.85 g (16%)   Other serving sizes 3.000 oz (or 85.00g):   0.79 mg (6%) 147.05 kcal (7%) 0 g (0%) 3.74 g (6%) 26.52 g (47%) 69. Fish, tuna, yellowfin, fresh, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.92 mg (7%) 130.00 kcal (7%) 0.00 g (0%) 0.59 g (1%) 29.15 g (52%)   Typical Serving size of 3.000 oz (or 85.00g):    0.78 mg (6%) 110.5 kcal (6%) 0 g (0%) 0.5 g (1%) 24.78 g (44%) 70. Fish, salmon, chinook, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 231.00 kcal (12%) 0.00 g (0%) 13.38 g (21%) 25.72 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    0.77 mg (6%) 196.35 kcal (10%) 0 g (0%) 11.37 g (17%) 21.86 g (39%)   Other serving sizes 0.500 fillet (or 154.00g):   1.4 mg (10%) 355.74 kcal (18%) 0 g (0%) 20.61 g (32%) 39.61 g (71%) 71. Fish, smelt, rainbow, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 97.00 kcal (5%) 0.00 g (0%) 2.42 g (4%) 17.63 g (31%)   Typical Serving size of 3.000 oz (or 85.00g):    0.77 mg (6%) 82.45 kcal (4%) 0 g (0%) 2.06 g (3%) 14.99 g (27%) 72. Fish, burbot, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 90.00 kcal (5%) 0.00 g (0%) 0.81 g (1%) 19.31 g (34%)   Typical Serving size of 1.000 fillet (or 116.00g):    1.04 mg (7%) 104.4 kcal (5%) 0 g (0%) 0.94 g (1%) 22.4 g (40%)   Other serving sizes 3.000 oz (or 85.00g):   0.77 mg (6%) 76.5 kcal (4%) 0 g (0%) 0.69 g (1%) 16.41 g (29%) 73. Fish, drum, freshwater, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 119.00 kcal (6%) 0.00 g (0%) 4.93 g (8%) 17.54 g (31%)   Typical Serving size of 3.000 oz (or 85.00g):    0.77 mg (6%) 101.15 kcal (5%) 0 g (0%) 4.19 g (6%) 14.91 g (27%)   Other serving sizes 1.000 fillet (or 198.00g):   1.78 mg (13%) 235.62 kcal (12%) 0 g (0%) 9.76 g (15%) 34.73 g (62%) 74. Fish, sturgeon, mixed species, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 135.00 kcal (7%) 0.00 g (0%) 5.18 g (8%) 20.70 g (37%)   Typical Serving size of 3.000 oz (or 85.00g):    0.77 mg (6%) 114.75 kcal (6%) 0 g (0%) 4.4 g (7%) 17.6 g (31%)   Other serving sizes 1.000 cup and cooked (or 136.00g):   1.22 mg (9%) 183.6 kcal (9%) 0 g (0%) 7.04 g (11%) 28.15 g (50%)   Other serving sizes 1.000 piece (4-1/2" x 2-1/8" x 7/8") (or 145.00g):   1.31 mg (9%) 195.75 kcal (10%) 0 g (0%) 7.51 g (12%) 30.02 g (54%)   Other serving sizes 1.000 oz and boneless (or 28.35g):   0.26 mg (2%) 38.27 kcal (2%) 0 g (0%) 1.47 g (2%) 5.87 g (10%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.15 mg (1%) 22.95 kcal (1%) 0 g (0%) 0.88 g (1%) 3.52 g (6%) 75. Fish, perch, mixed species, raw - Iron   Nutritional Value : 17.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 91.00 kcal (5%) 0.00 g (0%) 0.92 g (1%) 19.39 g (35%)   Typical Serving size of 1.000 fillet (or 60.00g):    0.54 mg (4%) 54.6 kcal (3%) 0 g (0%) 0.55 g (1%) 11.63 g (21%)   Other serving sizes 3.000 oz (or 85.00g):   0.77 mg (6%) 77.35 kcal (4%) 0 g (0%) 0.78 g (1%) 16.48 g (29%) 76. Fish, grouper, mixed species, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.89 mg (6%) 92.00 kcal (5%) 0.00 g (0%) 1.02 g (2%) 19.38 g (35%)   Typical Serving size of 3.000 oz (or 85.00g):    0.76 mg (5%) 78.2 kcal (4%) 0 g (0%) 0.87 g (1%) 16.47 g (29%)   Other serving sizes 1.000 fillet (or 259.00g):   2.31 mg (17%) 238.28 kcal (12%) 0 g (0%) 2.64 g (4%) 50.19 g (90%) 77. Fish, croaker, Atlantic, cooked, breaded and fried - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.86 mg (6%) 221.00 kcal (11%) 7.54 g (6%) 12.67 g (19%) 18.20 g (33%)   Typical Serving size of 1.000 fillet (or 87.00g):    0.75 mg (5%) 192.27 kcal (10%) 6.56 g (5%) 11.02 g (17%) 15.83 g (28%)   Other serving sizes 3.000 oz (or 85.00g):   0.73 mg (5%) 187.85 kcal (9%) 6.41 g (5%) 10.77 g (17%) 15.47 g (28%) 78. Fish, salmon, chinook, smoked, (lox), regular - Iron   Nutritional Value : 13.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 117.00 kcal (6%) 0.00 g (0%) 4.32 g (7%) 18.28 g (33%)   Typical Serving size of 1.000 oz (or 28.35g):    0.24 mg (2%) 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)   Other serving sizes 3.000 oz (or 85.00g):   0.72 mg (5%) 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%) 79. Fish, salmon, chinook, smoked - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 117.00 kcal (6%) 0.00 g (0%) 4.32 g (7%) 18.28 g (33%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.24 mg (2%) 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)   Other serving sizes 3.000 oz (or 85.00g):   0.72 mg (5%) 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.14 mg (1%) 19.89 kcal (1%) 0 g (0%) 0.73 g (1%) 3.11 g (6%)   Other serving sizes 1.000 cup and cooked (or 136.00g):   1.16 mg (8%) 159.12 kcal (8%) 0 g (0%) 5.88 g (9%) 24.86 g (44%) 80. Fish, halibut, greenland, cooked, dry heat - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 239.00 kcal (12%) 0.00 g (0%) 17.74 g (27%) 18.42 g (33%)   Typical Serving size of 3.000 oz (or 85.00g):    0.72 mg (5%) 203.15 kcal (10%) 0 g (0%) 15.08 g (23%) 15.66 g (28%)   Other serving sizes 0.500 fillet (or 159.00g):   1.35 mg (10%) 380.01 kcal (19%) 0 g (0%) 28.21 g (43%) 29.29 g (52%) 81. Fish, shark, mixed species, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 130.00 kcal (7%) 0.00 g (0%) 4.51 g (7%) 20.98 g (37%)   Typical Serving size of 3.000 oz (or 85.00g):    0.71 mg (5%) 110.5 kcal (6%) 0 g (0%) 3.83 g (6%) 17.83 g (32%) 82. Fish, bass, striped, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 97.00 kcal (5%) 0.00 g (0%) 2.33 g (4%) 17.73 g (32%)   Typical Serving size of 3.000 oz (or 85.00g):    0.71 mg (5%) 82.45 kcal (4%) 0 g (0%) 1.98 g (3%) 15.07 g (27%)   Other serving sizes 1.000 fillet (or 159.00g):   1.34 mg (10%) 154.23 kcal (8%) 0 g (0%) 3.7 g (6%) 28.19 g (50%) 83. Fish, fish sticks, frozen, prepared - Iron   Nutritional Value : 14.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 277.00 kcal (14%) 21.66 g (17%) 16.23 g (25%) 11.01 g (20%)   Typical Serving size of 1.000 piece (4" x 2" x 1/2") (or 57.00g):    0.48 mg (3%) 157.89 kcal (8%) 12.35 g (10%) 9.25 g (14%) 6.28 g (11%)   Other serving sizes 1.000 stick (4" x 1" x 1/2") (or 28.00g):   0.24 mg (2%) 77.56 kcal (4%) 6.06 g (5%) 4.54 g (7%) 3.08 g (6%) 84. Fish, salmon, pink, canned, without salt, solids with bone and liquid - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 139.00 kcal (7%) 0.00 g (0%) 6.05 g (9%) 19.78 g (35%)   Typical Serving size of 3.000 oz (or 85.00g):    0.71 mg (5%) 118.15 kcal (6%) 0 g (0%) 5.14 g (8%) 16.81 g (30%)

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