Amount of Iron in Nuts

Welcome to the nutritional iron content in 89 different types of nuts, ranging from 6.68 mg to 0.13 mg per 100g. The basic type of nuts is Nuts, pecans, where the amount of iron in 100g is 2.53 mg. 2.53 mg of iron per 100g, from Nuts, pecans corresponds to 18% of the iron RDA. For a typical serving size of 1.000 cup, chopped (or 109.00 g) the amount of Iron is 2.76 mg. This corresponds to an RDA percentage of 20%.

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

Top twenty nuts products high in iron

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

1. Nuts, cashew nuts, raw : 6.68mg (48%RDA)
2. Nuts, cashew nuts, oil roasted, with salt added : 6.05mg (43%RDA)
3. Nuts, cashew nuts, oil roasted, without salt added : 6.05mg (43%RDA)
4. Nuts, cashew nuts, dry roasted, with salt added : 6.00mg (43%RDA)
5. Nuts, cashew nuts, dry roasted, without salt added : 6.00mg (43%RDA)
6. Nuts, pine nuts, dried : 5.53mg (40%RDA)
7. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted : 5.18mg (37%RDA)
8. Nuts, cashew butter, plain, without salt added : 5.03mg (36%RDA)
9. Nuts, cashew butter, plain, with salt added : 4.91mg (35%RDA)
10. Nuts, hazelnuts or filberts : 4.70mg (34%RDA)
11. Nuts, hazelnuts or filberts, dry roasted, without salt added : 4.38mg (31%RDA)
12. Nuts, pistachio nuts, dry roasted, with salt added : 4.03mg (29%RDA)
13. Nuts, pistachio nuts, dry roasted, without salt added : 4.03mg (29%RDA)
14. Nuts, butternuts, dried : 4.02mg (29%RDA)
15. Nuts, pistachio nuts, raw : 3.92mg (28%RDA)
16. Nuts, almonds, oil roasted, with salt added, smoke flavor : 3.86mg (28%RDA)
17. Nuts, almonds, dry roasted, with salt added : 3.73mg (27%RDA)
18. Nuts, mixed nuts, dry roasted, with peanuts, without salt added : 3.73mg (27%RDA)
19. Nuts, almonds, dry roasted, without salt added : 3.73mg (27%RDA)
20. Nuts, almonds : 3.71mg (27%RDA)

Following on from the twenty top nuts items or products containing iron we have a more comprehensive break down of Nuts, pecans, and the highest item containing iron which is Nuts, cashew nuts, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 89 types of nuts.

At the bottom of the page is the full list for the 89 different types of nuts based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in nuts.

Nuts, pecans - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Nuts, pecans should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed 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 691.00 kcal (35% RDA), the amount of Protein is 9.17 g (16% RDA), the amount of Total Fat is 71.97 g (111% RDA) and the amount of Carbohydrate is 13.86 g (11% 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 nuts.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Nuts, pecans has a nutritional value score of 14.00 out of 100.Comparing the iron content and the nutritional density in 100g for Nuts, pecans; 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 nuts, pecans is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup, chopped (or 109.00 g)

For the food Nuts, pecans the typical serving size is 1.000 cup, chopped (or 109.00 g) which contains 2.76 mg of Iron. The iron percentage of the recommended daily value for this serving is 20 %.

To give 100% of the RDA, 5.0 servings of the typical serving size 1.000 cup, chopped (or 109.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 753.19 kcal, the Protein content is 10 g, the Total Fat content is 78.45 g and the Carbohydrate content is 15.11 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 Nuts, pecans

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup, chopped or 109.00 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 34.7 (kcal).The total calories from carbohydrate is 61.5 (kcal).

Milligrams of iron in nuts (per 100g)

This list of 89 types of nuts, is brought to you by www.dietandfitnesstoday.com and ranges from Nuts, cashew nuts, raw through to Nuts, coconut cream, canned, sweetened 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 nuts.

The list below gives the total iron content in the 89 items from the general description 'nuts' 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 nuts 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 nuts ranked by the amount of iron per 100g is shown below in the nuts 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 Nuts, coconut milk, frozen (liquid expressed from grated meat and water) where the iron content is 0.81 mg per 100g. The number of food items classified as canned is 4 items. The highest amount of iron from the 4 canned items is in Nuts, coconut milk, canned (liquid expressed from grated meat and water) where the level is 3.30 mg per 100g.The total food items which are raw is 12 items. The highest amount of iron from the 12 raw items is in Nuts, cashew nuts, raw where the content is 6.68 mg per 100g.

Average Content for nuts

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of nuts, based on the list below of 89 different items under the general description of nuts, is 2.85 mg of iron. This average value corresponds to 20.36 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 506.18 kcal, the average amount of Protein is 11.53 g, the average amount of Total Fat is 42.00 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Nuts, macadamia nuts, dry roasted, with salt added which in 100g contains 2.65 mg of Iron. This corresponds to 19 % of the recommended daily allowance. For this serving the amount of Energy is 716.00 kcal, the amount of Protein is 7.79 g, the amount of Total Fat is 76.08 g and the amount of Carbohydrate is 12.83 g.

Highest iron Content per 100g

Using the list below for the 89 different nuts nutrition entries in our database, the highest amount of iron is found in Nuts, cashew nuts, raw which contains 6.68 mg of iron per 100g. The associated percentage of RDA is 48 %. For this 100g serving the Energy content is 553.00 kcal, the Protein content is 18.22 g, the Total Fat content is 43.85 g, the Carbohydrate content is 30.19 g.

The lowest amount of iron in 100g is in Nuts, coconut cream, canned, sweetened which contains 0.13 mg. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Energy is 357.00 kcal, the amount of Protein is 1.17 g, the amount of Total Fat is 16.31 g, the amount of Carbohydrate is 53.21 g.

The difference between the highest and lowest values gives a iron range of 6.55 mg per 100g. The range for the other nutrients are as follows; 196 kcal for Energy, 17.05 g for Protein, 27.54 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 Nuts, pecans contains 2.53 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 Nuts, cashew nuts, dry roasted, without salt added which contains 8.22 mg in 1.000 cup, halves and whole (or 137.00 g). The percentage of the recommended daily value for this serving is 59 %. For this serving the Energy content is 786.38 kcal, the Protein content is 20.97 g, the Total Fat content is 63.5 g and the Carbohydrate content is 44.79 g.

Nutritional Information Summary

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

Nuts List, iron Content per 100g 1. Nuts, cashew nuts, raw - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   6.68 mg (48%) 553.00 kcal (28%) 30.19 g (23%) 43.85 g (67%) 18.22 g (33%)   Typical Serving size of 1.000 oz (or 28.35g):    1.89 mg (14%) 156.78 kcal (8%) 8.56 g (7%) 12.43 g (19%) 5.17 g (9%) 2. Nuts, cashew nuts, oil roasted, with salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.05 mg (43%) 581.00 kcal (29%) 30.16 g (23%) 47.77 g (73%) 16.84 g (30%)   Typical Serving size of 1.000 cup and whole (or 129.00g):    7.8 mg (56%) 749.49 kcal (37%) 38.91 g (30%) 61.62 g (95%) 21.72 g (39%)   Other serving sizes 1.000 cup and halves and pieces (or 129.00g):   7.8 mg (56%) 749.49 kcal (37%) 38.91 g (30%) 61.62 g (95%) 21.72 g (39%)   Other serving sizes 1.000 oz (18 kernels) (or 28.35g):   1.72 mg (12%) 164.71 kcal (8%) 8.55 g (7%) 13.54 g (21%) 4.77 g (9%) 3. Nuts, cashew nuts, oil roasted, without salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.05 mg (43%) 580.00 kcal (29%) 29.87 g (23%) 47.77 g (73%) 16.84 g (30%)   Typical Serving size of 1.000 cup and whole (or 129.00g):    7.8 mg (56%) 748.2 kcal (37%) 38.53 g (30%) 61.62 g (95%) 21.72 g (39%)   Other serving sizes 1.000 cup and halves and pieces (or 129.00g):   7.8 mg (56%) 748.2 kcal (37%) 38.53 g (30%) 61.62 g (95%) 21.72 g (39%)   Other serving sizes 1.000 oz (18 kernels) (or 28.35g):   1.72 mg (12%) 164.43 kcal (8%) 8.47 g (7%) 13.54 g (21%) 4.77 g (9%) 4. Nuts, cashew nuts, dry roasted, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.00 mg (43%) 574.00 kcal (29%) 32.69 g (25%) 46.35 g (71%) 15.31 g (27%)   Typical Serving size of 1.000 cup and halves and whole (or 137.00g):    8.22 mg (59%) 786.38 kcal (39%) 44.79 g (34%) 63.5 g (98%) 20.97 g (37%)   Other serving sizes 1.000 oz (or 28.35g):   1.7 mg (12%) 162.73 kcal (8%) 9.27 g (7%) 13.14 g (20%) 4.34 g (8%) 5. Nuts, cashew nuts, dry roasted, without salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.00 mg (43%) 574.00 kcal (29%) 32.69 g (25%) 46.35 g (71%) 15.31 g (27%)   Typical Serving size of 1.000 cup and halves and whole (or 137.00g):    8.22 mg (59%) 786.38 kcal (39%) 44.79 g (34%) 63.5 g (98%) 20.97 g (37%)   Other serving sizes 1.000 tbsp (or 8.60g):   0.52 mg (4%) 49.36 kcal (2%) 2.81 g (2%) 3.99 g (6%) 1.32 g (2%)   Other serving sizes 1.000 oz (or 28.35g):   1.7 mg (12%) 162.73 kcal (8%) 9.27 g (7%) 13.14 g (20%) 4.34 g (8%) 6. Nuts, pine nuts, dried - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.53 mg (40%) 673.00 kcal (34%) 13.08 g (10%) 68.37 g (105%) 13.69 g (24%)   Typical Serving size of 1.000 cup (or 135.00g):    7.47 mg (53%) 908.55 kcal (45%) 17.66 g (14%) 92.3 g (142%) 18.48 g (33%)   Other serving sizes 1.000 oz (167 kernels) (or 28.35g):   1.57 mg (11%) 190.8 kcal (10%) 3.71 g (3%) 19.38 g (30%) 3.88 g (7%)   Other serving sizes 10.000 nuts (or 1.70g):   0.09 mg (1%) 11.44 kcal (1%) 0.22 g (0%) 1.16 g (2%) 0.23 g (0%) 7. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.18 mg (37%) 607.00 kcal (30%) 25.00 g (19%) 50.00 g (77%) 17.86 g (32%)   Typical Serving size of 1.000 oz (or 28.35g):    1.47 mg (11%) 172.08 kcal (9%) 7.09 g (5%) 14.18 g (22%) 5.06 g (9%) 8. Nuts, cashew butter, plain, without salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.03 mg (36%) 587.00 kcal (29%) 27.57 g (21%) 49.41 g (76%) 17.56 g (31%)   Typical Serving size of 1.000 tbsp (or 16.00g):    0.8 mg (6%) 93.92 kcal (5%) 4.41 g (3%) 7.91 g (12%) 2.81 g (5%)   Other serving sizes 1.000 oz (or 28.35g):   1.43 mg (10%) 166.41 kcal (8%) 7.82 g (6%) 14.01 g (22%) 4.98 g (9%) 9. Nuts, cashew butter, plain, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.91 mg (35%) 609.00 kcal (30%) 30.30 g (23%) 53.03 g (82%) 12.12 g (22%)   Typical Serving size of 1.000 tbsp (or 16.00g):    0.79 mg (6%) 97.44 kcal (5%) 4.85 g (4%) 8.48 g (13%) 1.94 g (3%)   Other serving sizes 1.000 oz (or 28.35g):   1.39 mg (10%) 172.65 kcal (9%) 8.59 g (7%) 15.03 g (23%) 3.44 g (6%) 10. Nuts, hazelnuts or filberts - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.70 mg (34%) 628.00 kcal (31%) 16.70 g (13%) 60.75 g (93%) 14.95 g (27%)   Typical Serving size of 1.000 cup and chopped (or 115.00g):    5.41 mg (39%) 722.2 kcal (36%) 19.21 g (15%) 69.86 g (107%) 17.19 g (31%)   Other serving sizes 1.000 cup and ground (or 75.00g):   3.53 mg (25%) 471 kcal (24%) 12.53 g (10%) 45.56 g (70%) 11.21 g (20%)   Other serving sizes 1.000 cup and whole (or 135.00g):   6.35 mg (45%) 847.8 kcal (42%) 22.55 g (17%) 82.01 g (126%) 20.18 g (36%)   Other serving sizes 1.000 oz (21 whole kernels) (or 28.35g):   1.33 mg (10%) 178.04 kcal (9%) 4.73 g (4%) 17.22 g (26%) 4.24 g (8%)   Other serving sizes 10.000 nuts (or 14.00g):   0.66 mg (5%) 87.92 kcal (4%) 2.34 g (2%) 8.51 g (13%) 2.09 g (4%) 11. Nuts, hazelnuts or filberts, dry roasted, without salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.38 mg (31%) 646.00 kcal (32%) 17.60 g (14%) 62.40 g (96%) 15.03 g (27%)   Typical Serving size of 1.000 oz (or 28.35g):    1.24 mg (9%) 183.14 kcal (9%) 4.99 g (4%) 17.69 g (27%) 4.26 g (8%) 12. Nuts, pistachio nuts, dry roasted, with salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.03 mg (29%) 569.00 kcal (28%) 27.55 g (21%) 45.82 g (70%) 21.05 g (38%)   Typical Serving size of 1.000 cup (or 123.00g):    4.96 mg (35%) 699.87 kcal (35%) 33.89 g (26%) 56.36 g (87%) 25.89 g (46%)   Other serving sizes 1.000 oz (49 kernels) (or 28.35g):   1.14 mg (8%) 161.31 kcal (8%) 7.81 g (6%) 12.99 g (20%) 5.97 g (11%)   Other serving sizes 1.000 kernel (or 0.70g):   0.03 mg (0%) 3.98 kcal (0%) 0.19 g (0%) 0.32 g (0%) 0.15 g (0%) 13. Nuts, pistachio nuts, dry roasted, without salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.03 mg (29%) 572.00 kcal (29%) 28.28 g (22%) 45.82 g (70%) 21.05 g (38%)   Typical Serving size of 1.000 cup (or 123.00g):    4.96 mg (35%) 703.56 kcal (35%) 34.78 g (27%) 56.36 g (87%) 25.89 g (46%)   Other serving sizes 1.000 oz (49 kernels) (or 28.35g):   1.14 mg (8%) 162.16 kcal (8%) 8.02 g (6%) 12.99 g (20%) 5.97 g (11%)   Other serving sizes 1.000 kernel (or 0.70g):   0.03 mg (0%) 4 kcal (0%) 0.2 g (0%) 0.32 g (0%) 0.15 g (0%) 14. Nuts, butternuts, dried - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.02 mg (29%) 612.00 kcal (31%) 12.05 g (9%) 56.98 g (88%) 24.90 g (44%)   Typical Serving size of 1.000 cup (or 120.00g):    4.82 mg (34%) 734.4 kcal (37%) 14.46 g (11%) 68.38 g (105%) 29.88 g (53%)   Other serving sizes 1.000 oz (or 28.35g):   1.14 mg (8%) 173.5 kcal (9%) 3.42 g (3%) 16.15 g (25%) 7.06 g (13%)   Other serving sizes 1.000 nutmeat (or 3.00g):   0.12 mg (1%) 18.36 kcal (1%) 0.36 g (0%) 1.71 g (3%) 0.75 g (1%) 15. Nuts, pistachio nuts, raw - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.92 mg (28%) 560.00 kcal (28%) 27.17 g (21%) 45.32 g (70%) 20.16 g (36%)   Typical Serving size of 1.000 cup (or 123.00g):    4.82 mg (34%) 688.8 kcal (34%) 33.42 g (26%) 55.74 g (86%) 24.8 g (44%)   Other serving sizes 1.000 oz (49 kernels) (or 28.35g):   1.11 mg (8%) 158.76 kcal (8%) 7.7 g (6%) 12.85 g (20%) 5.72 g (10%)   Other serving sizes 1.000 kernel (or 0.70g):   0.03 mg (0%) 3.92 kcal (0%) 0.19 g (0%) 0.32 g (0%) 0.14 g (0%) 16. Nuts, almonds, oil roasted, with salt added, smoke flavor - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.86 mg (28%) 607.00 kcal (30%) 17.86 g (14%) 55.89 g (86%) 21.43 g (38%)   Typical Serving size of 1.000 oz (28 almonds) (or 28.00g):    1.08 mg (8%) 169.96 kcal (8%) 5 g (4%) 15.65 g (24%) 6 g (11%) 17. Nuts, almonds, dry roasted, with salt added - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.73 mg (27%) 598.00 kcal (30%) 21.01 g (16%) 52.54 g (81%) 20.96 g (37%)   Typical Serving size of 1.000 cup whole kernels (or 138.00g):    5.15 mg (37%) 825.24 kcal (41%) 28.99 g (22%) 72.51 g (112%) 28.92 g (52%)   Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g):   1.06 mg (8%) 169.53 kcal (8%) 5.96 g (5%) 14.9 g (23%) 5.94 g (11%) 18. Nuts, mixed nuts, dry roasted, with peanuts, without salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.73 mg (27%) 607.00 kcal (30%) 22.42 g (17%) 53.50 g (82%) 19.50 g (35%)   Typical Serving size of 1.000 cup (or 131.00g):    4.89 mg (35%) 795.17 kcal (40%) 29.37 g (23%) 70.09 g (108%) 25.55 g (46%)   Other serving sizes 1.000 oz (or 28.35g):   1.06 mg (8%) 172.08 kcal (9%) 6.36 g (5%) 15.17 g (23%) 5.53 g (10%) 19. Nuts, almonds, dry roasted, without salt added - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.73 mg (27%) 598.00 kcal (30%) 21.01 g (16%) 52.54 g (81%) 20.96 g (37%)   Typical Serving size of 1.000 cup whole kernels (or 138.00g):    5.15 mg (37%) 825.24 kcal (41%) 28.99 g (22%) 72.51 g (112%) 28.92 g (52%)   Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g):   1.06 mg (8%) 169.53 kcal (8%) 5.96 g (5%) 14.9 g (23%) 5.94 g (11%) 20. Nuts, almonds - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.71 mg (27%) 579.00 kcal (29%) 21.55 g (17%) 49.93 g (77%) 21.15 g (38%)   Typical Serving size of 1.000 cup and whole (or 143.00g):    5.31 mg (38%) 827.97 kcal (41%) 30.82 g (24%) 71.4 g (110%) 30.24 g (54%)   Other serving sizes 1.000 cup and sliced (or 92.00g):   3.41 mg (24%) 532.68 kcal (27%) 19.83 g (15%) 45.94 g (71%) 19.46 g (35%)   Other serving sizes 1.000 cup and slivered (or 108.00g):   4.01 mg (29%) 625.32 kcal (31%) 23.27 g (18%) 53.92 g (83%) 22.84 g (41%)   Other serving sizes 1.000 cup and ground (or 95.00g):   3.52 mg (25%) 550.05 kcal (28%) 20.47 g (16%) 47.43 g (73%) 20.09 g (36%)   Other serving sizes 1.000 oz (23 whole kernels) (or 28.35g):   1.05 mg (8%) 164.15 kcal (8%) 6.11 g (5%) 14.16 g (22%) 6 g (11%)   Other serving sizes 1.000 almond (or 1.20g):   0.04 mg (0%) 6.95 kcal (0%) 0.26 g (0%) 0.6 g (1%) 0.25 g (0%) 21. Nuts, mixed nuts, dry roasted, with peanuts, with salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.70 mg (26%) 594.00 kcal (30%) 25.35 g (20%) 51.45 g (79%) 17.30 g (31%)   Typical Serving size of 1.000 cup (or 137.00g):    5.07 mg (36%) 813.78 kcal (41%) 34.73 g (27%) 70.49 g (108%) 23.7 g (42%)   Other serving sizes 1.000 oz (or 28.35g):   1.05 mg (8%) 168.4 kcal (8%) 7.19 g (6%) 14.59 g (22%) 4.9 g (9%) 22. Nuts, macadamia nuts, raw - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.69 mg (26%) 718.00 kcal (36%) 13.82 g (11%) 75.77 g (117%) 7.91 g (14%)   Typical Serving size of 1.000 cup and whole or halves (or 134.00g):    4.94 mg (35%) 962.12 kcal (48%) 18.52 g (14%) 101.53 g (156%) 10.6 g (19%)   Other serving sizes 1.000 oz (10-12 kernels) (or 28.35g):   1.05 mg (8%) 203.55 kcal (10%) 3.92 g (3%) 21.48 g (33%) 2.24 g (4%) 23. Nuts, almonds, oil roasted, with salt added - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.68 mg (26%) 607.00 kcal (30%) 17.68 g (14%) 55.17 g (85%) 21.23 g (38%)   Typical Serving size of 1.000 cup whole kernels (or 157.00g):    5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)   Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g):   1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%) 24. Nuts, almonds, oil roasted, lightly salted - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.68 mg (26%) 607.00 kcal (30%) 17.68 g (14%) 55.17 g (85%) 21.23 g (38%)   Typical Serving size of 1.000 cup whole kernels (or 157.00g):    5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)   Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g):   1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%) 25. Nuts, almonds, oil roasted, without salt added - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.68 mg (26%) 607.00 kcal (30%) 17.68 g (14%) 55.17 g (85%) 21.23 g (38%)   Typical Serving size of 1.000 cup whole kernels (or 157.00g):    5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)   Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g):   1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%) 26. Nuts, pilinuts, dried - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.53 mg (25%) 719.00 kcal (36%) 3.98 g (3%) 79.55 g (122%) 10.80 g (19%)   Typical Serving size of 1.000 cup (or 120.00g):    4.24 mg (30%) 862.8 kcal (43%) 4.78 g (4%) 95.46 g (147%) 12.96 g (23%)   Other serving sizes 1.000 oz (15 kernels) (or 28.35g):   1 mg (7%) 203.84 kcal (10%) 1.13 g (1%) 22.55 g (35%) 3.06 g (5%) 27. Nuts, almond butter, plain, without salt added - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.49 mg (25%) 614.00 kcal (31%) 18.82 g (14%) 55.50 g (85%) 20.96 g (37%)   Typical Serving size of 1.000 tbsp (or 16.00g):    0.56 mg (4%) 98.24 kcal (5%) 3.01 g (2%) 8.88 g (14%) 3.35 g (6%)   Other serving sizes 1.000 cup (or 250.00g):   8.73 mg (62%) 1535 kcal (77%) 47.05 g (36%) 138.75 g (213%) 52.4 g (94%) 28. Nuts, almond butter, plain, with salt added - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.49 mg (25%) 614.00 kcal (31%) 18.82 g (14%) 55.50 g (85%) 20.96 g (37%)   Typical Serving size of 1.000 tbsp (or 16.00g):    0.56 mg (4%) 98.24 kcal (5%) 3.01 g (2%) 8.88 g (14%) 3.35 g (6%)   Other serving sizes 1.000 cup (or 250.00g):   8.73 mg (62%) 1535 kcal (77%) 47.05 g (36%) 138.75 g (213%) 52.4 g (94%) 29. Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.43 mg (25%) 580.00 kcal (29%) 22.51 g (17%) 49.30 g (76%) 21.95 g (39%)   Typical Serving size of 1.000 cup (or 147.00g):    5.04 mg (36%) 852.6 kcal (43%) 33.09 g (25%) 72.47 g (111%) 32.27 g (58%) 30. Nuts, coconut meat, dried (desiccated), toasted - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.39 mg (24%) 592.00 kcal (30%) 44.40 g (34%) 47.00 g (72%) 5.30 g (9%)   Typical Serving size of 1.000 oz (or 28.35g):    0.96 mg (7%) 167.83 kcal (8%) 12.59 g (10%) 13.32 g (20%) 1.5 g (3%) 31. Nuts, chestnuts, japanese, dried - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.38 mg (24%) 360.00 kcal (18%) 81.43 g (63%) 1.24 g (2%) 5.25 g (9%)   Typical Serving size of 1.000 cup (or 155.00g):    5.24 mg (37%) 558 kcal (28%) 126.22 g (97%) 1.92 g (3%) 8.14 g (15%)   Other serving sizes 1.000 oz (or 28.35g):   0.96 mg (7%) 102.06 kcal (5%) 23.09 g (18%) 0.35 g (1%) 1.49 g (3%) 32. Nuts, coconut meat, dried (desiccated), creamed - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.36 mg (24%) 684.00 kcal (34%) 21.52 g (17%) 69.08 g (106%) 5.30 g (9%)   Typical Serving size of 1.000 oz (or 28.35g):    0.95 mg (7%) 193.91 kcal (10%) 6.1 g (5%) 19.58 g (30%) 1.5 g (3%) 33. Nuts, coconut meat, dried (desiccated), not sweetened - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 660.00 kcal (33%) 23.65 g (18%) 64.53 g (99%) 6.88 g (12%)   Typical Serving size of 1.000 oz (or 28.35g):    0.94 mg (7%) 187.11 kcal (9%) 6.7 g (5%) 18.29 g (28%) 1.95 g (3%) 34. Nuts, coconut milk, canned (liquid expressed from grated meat and water) - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.30 mg (24%) 197.00 kcal (10%) 2.81 g (2%) 21.33 g (33%) 2.02 g (4%)   Typical Serving size of 1.000 cup (or 226.00g):    7.46 mg (53%) 445.22 kcal (22%) 6.35 g (5%) 48.21 g (74%) 4.57 g (8%)   Other serving sizes 1.000 tbsp (or 15.00g):   0.5 mg (4%) 29.55 kcal (1%) 0.42 g (0%) 3.2 g (5%) 0.3 g (1%) 35. Nuts, hazelnuts or filberts, blanched - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.30 mg (24%) 629.00 kcal (31%) 17.00 g (13%) 61.15 g (94%) 13.70 g (24%)   Typical Serving size of 1.000 oz (or 28.35g):    0.94 mg (7%) 178.32 kcal (9%) 4.82 g (4%) 17.34 g (27%) 3.88 g (7%) 36. Nuts, almonds, blanched - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.28 mg (23%) 590.00 kcal (30%) 18.67 g (14%) 52.52 g (81%) 21.40 g (38%)   Typical Serving size of 1.000 cup whole kernels (or 145.00g):    4.76 mg (34%) 855.5 kcal (43%) 27.07 g (21%) 76.15 g (117%) 31.03 g (55%)   Other serving sizes 1.000 tbsp (or 9.10g):   0.3 mg (2%) 53.69 kcal (3%) 1.7 g (1%) 4.78 g (7%) 1.95 g (3%)   Other serving sizes 1.000 oz (or 28.35g):   0.93 mg (7%) 167.27 kcal (8%) 5.29 g (4%) 14.89 g (23%) 6.07 g (11%) 37. Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.22 mg (23%) 632.00 kcal (32%) 19.02 g (15%) 58.80 g (90%) 18.00 g (32%)   Typical Serving size of 1.000 cup (or 132.00g):    4.25 mg (30%) 834.24 kcal (42%) 25.11 g (19%) 77.62 g (119%) 23.76 g (42%) 38. Nuts, walnuts, black, dried - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.12 mg (22%) 619.00 kcal (31%) 9.58 g (7%) 59.33 g (91%) 24.06 g (43%)   Typical Serving size of 1.000 cup and chopped (or 125.00g):    3.9 mg (28%) 773.75 kcal (39%) 11.98 g (9%) 74.16 g (114%) 30.08 g (54%)   Other serving sizes 1.000 tbsp (or 7.80g):   0.24 mg (2%) 48.28 kcal (2%) 0.75 g (1%) 4.63 g (7%) 1.88 g (3%)   Other serving sizes 1.000 oz (or 28.35g):   0.88 mg (6%) 175.49 kcal (9%) 2.72 g (2%) 16.82 g (26%) 6.82 g (12%) 39. Nuts, pine nuts, pinyon, dried - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.06 mg (22%) 629.00 kcal (31%) 19.30 g (15%) 60.98 g (94%) 11.57 g (21%)   Typical Serving size of 1.000 oz (or 28.35g):    0.87 mg (6%) 178.32 kcal (9%) 5.47 g (4%) 17.29 g (27%) 3.28 g (6%)   Other serving sizes 10.000 nuts (or 1.00g):   0.03 mg (0%) 6.29 kcal (0%) 0.19 g (0%) 0.61 g (1%) 0.12 g (0%) 40. Nuts, walnuts, english - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.91 mg (21%) 654.00 kcal (33%) 13.71 g (11%) 65.21 g (100%) 15.23 g (27%)   Typical Serving size of 1.000 cup and chopped (or 117.00g):    3.4 mg (24%) 765.18 kcal (38%) 16.04 g (12%) 76.3 g (117%) 17.82 g (32%)   Other serving sizes 1.000 cup and ground (or 80.00g):   2.33 mg (17%) 523.2 kcal (26%) 10.97 g (8%) 52.17 g (80%) 12.18 g (22%)   Other serving sizes 1.000 cup, in shell and edible yield (7 nuts) (or 28.00g):   0.81 mg (6%) 183.12 kcal (9%) 3.84 g (3%) 18.26 g (28%) 4.26 g (8%)   Other serving sizes 1.000 cup shelled (50 halves) (or 100.00g):   2.91 mg (21%) 654 kcal (33%) 13.71 g (11%) 65.21 g (100%) 15.23 g (27%)   Other serving sizes 1.000 cup pieces or chips (or 120.00g):   3.49 mg (25%) 784.8 kcal (39%) 16.45 g (13%) 78.25 g (120%) 18.28 g (33%)   Other serving sizes 1.000 oz (14 halves) (or 28.35g):   0.82 mg (6%) 185.41 kcal (9%) 3.89 g (3%) 18.49 g (28%) 4.32 g (8%) 41. Nuts, almonds, honey roasted, unblanched - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.83 mg (20%) 594.00 kcal (30%) 27.90 g (21%) 49.90 g (77%) 18.17 g (32%)   Typical Serving size of 1.000 cup whole kernels (or 144.00g):    4.08 mg (29%) 855.36 kcal (43%) 40.18 g (31%) 71.86 g (111%) 26.16 g (47%)   Other serving sizes 1.000 oz (or 28.35g):   0.8 mg (6%) 168.4 kcal (8%) 7.91 g (6%) 14.15 g (22%) 5.15 g (9%) 42. Nuts, pecans, dry roasted, without salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.80 mg (20%) 710.00 kcal (36%) 13.55 g (10%) 74.27 g (114%) 9.50 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    0.79 mg (6%) 201.29 kcal (10%) 3.84 g (3%) 21.06 g (32%) 2.69 g (5%) 43. Nuts, pecans, dry roasted, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.80 mg (20%) 710.00 kcal (36%) 13.55 g (10%) 74.27 g (114%) 9.50 g (17%)   Typical Serving size of 1.000 oz (or 28.35g):    0.79 mg (6%) 201.29 kcal (10%) 3.84 g (3%) 21.06 g (32%) 2.69 g (5%) 44. Nuts, macadamia nuts, dry roasted, without salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.65 mg (19%) 718.00 kcal (36%) 13.38 g (10%) 76.08 g (117%) 7.79 g (14%)   Typical Serving size of 1.000 cup and whole or halves (or 132.00g):    3.5 mg (25%) 947.76 kcal (47%) 17.66 g (14%) 100.43 g (155%) 10.28 g (18%)   Other serving sizes 1.000 oz (10-12 kernels) (or 28.35g):   0.75 mg (5%) 203.55 kcal (10%) 3.79 g (3%) 21.57 g (33%) 2.21 g (4%) 45. Nuts, macadamia nuts, dry roasted, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.65 mg (19%) 716.00 kcal (36%) 12.83 g (10%) 76.08 g (117%) 7.79 g (14%)   Typical Serving size of 1.000 cup and whole or halves (or 132.00g):    3.5 mg (25%) 945.12 kcal (47%) 16.94 g (13%) 100.43 g (155%) 10.28 g (18%)   Other serving sizes 1.000 oz (10-12 kernels) (or 28.35g):   0.75 mg (5%) 202.99 kcal (10%) 3.64 g (3%) 21.57 g (33%) 2.21 g (4%) 46. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.61 mg (19%) 607.00 kcal (30%) 21.05 g (16%) 53.95 g (83%) 20.04 g (36%)   Typical Serving size of 1.000 cup (or 134.00g):    3.5 mg (25%) 813.38 kcal (41%) 28.21 g (22%) 72.29 g (111%) 26.85 g (48%)   Other serving sizes 1.000 oz (or 28.35g):   0.74 mg (5%) 172.08 kcal (9%) 5.97 g (5%) 15.29 g (24%) 5.68 g (10%)   Other serving sizes 10.000 nuts and assorted (or 14.00g):   0.37 mg (3%) 84.98 kcal (4%) 2.95 g (2%) 7.55 g (12%) 2.81 g (5%) 47. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.61 mg (19%) 607.00 kcal (30%) 21.05 g (16%) 53.95 g (83%) 20.04 g (36%)   Typical Serving size of 1.000 cup (or 134.00g):    3.5 mg (25%) 813.38 kcal (41%) 28.21 g (22%) 72.29 g (111%) 26.85 g (48%)   Other serving sizes 1.000 oz (or 28.35g):   0.74 mg (5%) 172.08 kcal (9%) 5.97 g (5%) 15.29 g (24%) 5.68 g (10%) 48. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.61 mg (19%) 607.00 kcal (30%) 21.05 g (16%) 53.95 g (83%) 20.04 g (36%)   Typical Serving size of 1.000 oz (or 28.35g):    0.74 mg (5%) 172.08 kcal (9%) 5.97 g (5%) 15.29 g (24%) 5.68 g (10%) 49. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.60 mg (19%) 647.00 kcal (32%) 20.79 g (16%) 62.30 g (96%) 13.11 g (23%)   Typical Serving size of 1.000 oz (or 28.35g):    0.74 mg (5%) 183.42 kcal (9%) 5.89 g (5%) 17.66 g (27%) 3.72 g (7%) 50. Nuts, walnuts, dry roasted, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.57 mg (18%) 643.00 kcal (32%) 17.86 g (14%) 60.71 g (93%) 14.29 g (26%)   Typical Serving size of 1.000 oz (or 28.00g):    0.72 mg (5%) 180.04 kcal (9%) 5 g (4%) 17 g (26%) 4 g (7%) 51. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.57 mg (18%) 615.00 kcal (31%) 22.27 g (17%) 56.17 g (86%) 15.52 g (28%)   Typical Serving size of 1.000 cup (or 144.00g):    3.7 mg (26%) 885.6 kcal (44%) 32.07 g (25%) 80.88 g (124%) 22.35 g (40%)   Other serving sizes 1.000 oz (or 28.35g):   0.73 mg (5%) 174.35 kcal (9%) 6.31 g (5%) 15.92 g (24%) 4.4 g (8%) 52. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.57 mg (18%) 615.00 kcal (31%) 22.27 g (17%) 56.17 g (86%) 15.52 g (28%)   Typical Serving size of 1.000 cup (or 144.00g):    3.7 mg (26%) 885.6 kcal (44%) 32.07 g (25%) 80.88 g (124%) 22.35 g (40%)   Other serving sizes 1.000 oz (or 28.35g):   0.73 mg (5%) 174.35 kcal (9%) 6.31 g (5%) 15.92 g (24%) 4.4 g (8%) 53. Nuts, pecans - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.53 mg (18%) 691.00 kcal (35%) 13.86 g (11%) 71.97 g (111%) 9.17 g (16%)   Typical Serving size of 1.000 cup and chopped (or 109.00g):    2.76 mg (20%) 753.19 kcal (38%) 15.11 g (12%) 78.45 g (121%) 10 g (18%)   Other serving sizes 1.000 cup and halves (or 99.00g):   2.5 mg (18%) 684.09 kcal (34%) 13.72 g (11%) 71.25 g (110%) 9.08 g (16%)   Other serving sizes 1.000 oz (19 halves) (or 28.35g):   0.72 mg (5%) 195.9 kcal (10%) 3.93 g (3%) 20.4 g (31%) 2.6 g (5%) 54. Nuts, pecans, oil roasted, without salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.47 mg (18%) 715.00 kcal (36%) 13.01 g (10%) 75.23 g (116%) 9.20 g (16%)   Typical Serving size of 1.000 cup (or 110.00g):    2.72 mg (19%) 786.5 kcal (39%) 14.31 g (11%) 82.75 g (127%) 10.12 g (18%)   Other serving sizes 1.000 oz (15 halves) (or 28.35g):   0.7 mg (5%) 202.7 kcal (10%) 3.69 g (3%) 21.33 g (33%) 2.61 g (5%) 55. Nuts, pecans, oil roasted, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.47 mg (18%) 715.00 kcal (36%) 13.01 g (10%) 75.23 g (116%) 9.20 g (16%)   Typical Serving size of 1.000 cup (or 110.00g):    2.72 mg (19%) 786.5 kcal (39%) 14.31 g (11%) 82.75 g (127%) 10.12 g (18%)   Other serving sizes 1.000 oz (15 halves) (or 28.35g):   0.7 mg (5%) 202.7 kcal (10%) 3.69 g (3%) 21.33 g (33%) 2.61 g (5%) 56. Nuts, beechnuts, dried - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.46 mg (18%) 576.00 kcal (29%) 33.50 g (26%) 50.00 g (77%) 6.20 g (11%)   Typical Serving size of 1.000 oz (or 28.35g):    0.7 mg (5%) 163.3 kcal (8%) 9.5 g (7%) 14.18 g (22%) 1.76 g (3%) 57. Nuts, coconut meat, raw - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.43 mg (17%) 354.00 kcal (18%) 15.23 g (12%) 33.49 g (52%) 3.33 g (6%)   Typical Serving size of 1.000 cup and shredded (or 80.00g):    1.94 mg (14%) 283.2 kcal (14%) 12.18 g (9%) 26.79 g (41%) 2.66 g (5%)   Other serving sizes 1.000 medium (or 397.00g):   9.65 mg (69%) 1405.38 kcal (70%) 60.46 g (47%) 132.96 g (205%) 13.22 g (24%)   Other serving sizes 1.000 piece (2" x 2" x 1/2") (or 45.00g):   1.09 mg (8%) 159.3 kcal (8%) 6.85 g (5%) 15.07 g (23%) 1.5 g (3%) 58. Nuts, brazilnuts, dried, unblanched - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.43 mg (17%) 659.00 kcal (33%) 11.74 g (9%) 67.10 g (103%) 14.32 g (26%)   Typical Serving size of 1.000 cup and whole (or 133.00g):    3.23 mg (23%) 876.47 kcal (44%) 15.61 g (12%) 89.24 g (137%) 19.05 g (34%)   Other serving sizes 1.000 kernel (or 5.00g):   0.12 mg (1%) 32.95 kcal (2%) 0.59 g (0%) 3.36 g (5%) 0.72 g (1%)   Other serving sizes 1.000 oz (6 kernels) (or 28.35g):   0.69 mg (5%) 186.83 kcal (9%) 3.33 g (3%) 19.02 g (29%) 4.06 g (7%) 59. Nuts, formulated, wheat-based, unflavored, with salt added - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.40 mg (17%) 622.00 kcal (31%) 23.68 g (18%) 57.70 g (89%) 13.82 g (25%)   Typical Serving size of 1.000 oz (or 28.35g):    0.68 mg (5%) 176.34 kcal (9%) 6.71 g (5%) 16.36 g (25%) 3.92 g (7%) 60. Nuts, chestnuts, european, dried, peeled - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.39 mg (17%) 369.00 kcal (18%) 78.43 g (60%) 3.91 g (6%) 5.01 g (9%)   Typical Serving size of 1.000 oz (or 28.35g):    0.68 mg (5%) 104.61 kcal (5%) 22.23 g (17%) 1.11 g (2%) 1.42 g (3%) 61. Nuts, chestnuts, european, dried, unpeeled - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.38 mg (17%) 374.00 kcal (19%) 77.31 g (59%) 4.45 g (7%) 6.39 g (11%)   Typical Serving size of 1.000 oz (or 28.35g):    0.67 mg (5%) 106.03 kcal (5%) 21.92 g (17%) 1.26 g (2%) 1.81 g (3%) 62. Nuts, chestnuts, chinese, dried - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.29 mg (16%) 363.00 kcal (18%) 79.76 g (61%) 1.81 g (3%) 6.82 g (12%)   Typical Serving size of 1.000 oz (or 28.35g):    0.65 mg (5%) 102.91 kcal (5%) 22.61 g (17%) 0.51 g (1%) 1.93 g (3%) 63. Nuts, coconut cream, raw (liquid expressed from grated meat) - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.28 mg (16%) 330.00 kcal (17%) 6.65 g (5%) 34.68 g (53%) 3.63 g (6%)   Typical Serving size of 1.000 tbsp (or 15.00g):    0.34 mg (2%) 49.5 kcal (2%) 1 g (1%) 5.2 g (8%) 0.54 g (1%)   Other serving sizes 1.000 cup (or 240.00g):   5.47 mg (39%) 792 kcal (40%) 15.96 g (12%) 83.23 g (128%) 8.71 g (16%) 64. Nuts, hickorynuts, dried - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 657.00 kcal (33%) 18.25 g (14%) 64.37 g (99%) 12.72 g (23%)   Typical Serving size of 1.000 cup (or 120.00g):    2.54 mg (18%) 788.4 kcal (39%) 21.9 g (17%) 77.24 g (119%) 15.26 g (27%)   Other serving sizes 1.000 oz (or 28.35g):   0.6 mg (4%) 186.26 kcal (9%) 5.17 g (4%) 18.25 g (28%) 3.61 g (6%)   Other serving sizes 1.000 nut (or 3.00g):   0.06 mg (0%) 19.71 kcal (1%) 0.55 g (0%) 1.93 g (3%) 0.38 g (1%) 65. Nuts, chestnuts, japanese, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 201.00 kcal (10%) 45.13 g (35%) 0.80 g (1%) 2.97 g (5%)   Typical Serving size of 1.000 oz (or 28.35g):    0.6 mg (4%) 56.98 kcal (3%) 12.79 g (10%) 0.23 g (0%) 0.84 g (2%) 66. Nuts, coconut meat, dried (desiccated), sweetened, shredded - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.92 mg (14%) 501.00 kcal (25%) 47.67 g (37%) 35.49 g (55%) 2.88 g (5%)   Typical Serving size of 1.000 cup and shredded (or 93.00g):    1.79 mg (13%) 465.93 kcal (23%) 44.33 g (34%) 33.01 g (51%) 2.68 g (5%)   Other serving sizes 1.000 package (7 oz) (or 199.00g):   3.82 mg (27%) 996.99 kcal (50%) 94.86 g (73%) 70.63 g (109%) 5.73 g (10%) 67. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.84 mg (13%) 443.00 kcal (22%) 40.91 g (31%) 31.69 g (49%) 3.35 g (6%)   Typical Serving size of 1.000 cup (or 77.00g):    1.42 mg (10%) 341.11 kcal (17%) 31.5 g (24%) 24.4 g (38%) 2.58 g (5%)   Other serving sizes 4.000 oz (or 114.00g):   2.1 mg (15%) 505.02 kcal (25%) 46.64 g (36%) 36.13 g (56%) 3.82 g (7%) 68. Nuts, chestnuts, european, boiled and steamed - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.73 mg (12%) 131.00 kcal (7%) 27.76 g (21%) 1.38 g (2%) 2.00 g (4%)   Typical Serving size of 1.000 oz (or 28.35g):    0.49 mg (4%) 37.14 kcal (2%) 7.87 g (6%) 0.39 g (1%) 0.57 g (1%) 69. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.64 mg (12%) 230.00 kcal (12%) 5.54 g (4%) 23.84 g (37%) 2.29 g (4%)   Typical Serving size of 1.000 cup (or 240.00g):    3.94 mg (28%) 552 kcal (28%) 13.3 g (10%) 57.22 g (88%) 5.5 g (10%)   Other serving sizes 1.000 tbsp (or 15.00g):   0.25 mg (2%) 34.5 kcal (2%) 0.83 g (1%) 3.58 g (6%) 0.34 g (1%) 70. Nuts, almond paste - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 458.00 kcal (23%) 47.81 g (37%) 27.74 g (43%) 9.00 g (16%)   Typical Serving size of 1.000 oz (or 28.35g):    0.45 mg (3%) 129.84 kcal (6%) 13.55 g (10%) 7.86 g (12%) 2.55 g (5%)   Other serving sizes 1.000 cup and firmly packed (or 227.00g):   3.63 mg (26%) 1039.66 kcal (52%) 108.53 g (83%) 62.97 g (97%) 20.43 g (36%) 71. Nuts, ginkgo nuts, dried - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 348.00 kcal (17%) 72.45 g (56%) 2.00 g (3%) 10.35 g (18%)   Typical Serving size of 1.000 oz (or 28.35g):    0.45 mg (3%) 98.66 kcal (5%) 20.54 g (16%) 0.57 g (1%) 2.93 g (5%) 72. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.51 mg (11%) 456.00 kcal (23%) 51.85 g (40%) 27.99 g (43%) 3.13 g (6%)   Typical Serving size of 1.000 cup (or 85.00g):    1.28 mg (9%) 387.6 kcal (19%) 44.07 g (34%) 23.79 g (37%) 2.66 g (5%)   Other serving sizes 1.000 oz (or 28.35g):   0.43 mg (3%) 129.28 kcal (6%) 14.7 g (11%) 7.94 g (12%) 0.89 g (2%) 73. Nuts, chestnuts, chinese, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.50 mg (11%) 239.00 kcal (12%) 52.36 g (40%) 1.19 g (2%) 4.48 g (8%)   Typical Serving size of 1.000 oz (or 28.35g):    0.43 mg (3%) 67.76 kcal (3%) 14.84 g (11%) 0.34 g (1%) 1.27 g (2%) 74. Nuts, chestnuts, japanese, raw - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.45 mg (10%) 154.00 kcal (8%) 34.91 g (27%) 0.53 g (1%) 2.25 g (4%)   Typical Serving size of 1.000 oz (or 28.35g):    0.41 mg (3%) 43.66 kcal (2%) 9.9 g (8%) 0.15 g (0%) 0.64 g (1%) 75. Nuts, chestnuts, chinese, raw - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.41 mg (10%) 224.00 kcal (11%) 49.07 g (38%) 1.11 g (2%) 4.20 g (8%)   Typical Serving size of 1.000 oz (or 28.35g):    0.4 mg (3%) 63.5 kcal (3%) 13.91 g (11%) 0.31 g (0%) 1.19 g (2%) 76. Nuts, walnuts, glazed - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.29 mg (9%) 500.00 kcal (25%) 47.59 g (37%) 35.71 g (55%) 8.28 g (15%)   Typical Serving size of 1.000 oz (or 28.00g):    0.36 mg (3%) 140 kcal (7%) 13.33 g (10%) 10 g (15%) 2.32 g (4%) 77. Nuts, acorn flour, full fat - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.21 mg (9%) 501.00 kcal (25%) 54.65 g (42%) 30.17 g (46%) 7.49 g (13%)   Typical Serving size of 1.000 oz (or 28.35g):    0.34 mg (2%) 142.03 kcal (7%) 15.49 g (12%) 8.55 g (13%) 2.12 g (4%) 78. Nuts, acorns, dried - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.04 mg (7%) 509.00 kcal (25%) 53.66 g (41%) 31.41 g (48%) 8.10 g (14%)   Typical Serving size of 1.000 oz (or 28.35g):    0.29 mg (2%) 144.3 kcal (7%) 15.21 g (12%) 8.9 g (14%) 2.3 g (4%) 79. Nuts, chestnuts, european, raw, unpeeled - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.01 mg (7%) 213.00 kcal (11%) 45.54 g (35%) 2.26 g (3%) 2.42 g (4%)   Typical Serving size of 1.000 cup (or 145.00g):    1.46 mg (10%) 308.85 kcal (15%) 66.03 g (51%) 3.28 g (5%) 3.51 g (6%)   Other serving sizes 1.000 oz (or 28.35g):   0.29 mg (2%) 60.39 kcal (3%) 12.91 g (10%) 0.64 g (1%) 0.69 g (1%) 80. Nuts, ginkgo nuts, raw - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.00 mg (7%) 182.00 kcal (9%) 37.60 g (29%) 1.68 g (3%) 4.32 g (8%)   Typical Serving size of 1.000 oz (or 28.35g):    0.28 mg (2%) 51.6 kcal (3%) 10.66 g (8%) 0.48 g (1%) 1.22 g (2%) 81. Nuts, chestnuts, chinese, boiled and steamed - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 153.00 kcal (8%) 33.64 g (26%) 0.76 g (1%) 2.88 g (5%)   Typical Serving size of 1.000 oz (or 28.35g):    0.27 mg (2%) 43.38 kcal (2%) 9.54 g (7%) 0.22 g (0%) 0.82 g (1%) 82. Nuts, chestnuts, european, raw, peeled - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.94 mg (7%) 196.00 kcal (10%) 44.17 g (34%) 1.25 g (2%) 1.63 g (3%)   Typical Serving size of 1.000 oz (or 28.35g):    0.27 mg (2%) 55.57 kcal (3%) 12.52 g (10%) 0.35 g (1%) 0.46 g (1%) 83. Nuts, chestnuts, european, roasted - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 245.00 kcal (12%) 52.96 g (41%) 2.20 g (3%) 3.17 g (6%)   Typical Serving size of 1.000 cup (or 143.00g):    1.3 mg (9%) 350.35 kcal (18%) 75.73 g (58%) 3.15 g (5%) 4.53 g (8%)   Other serving sizes 1.000 oz (or 28.35g):   0.26 mg (2%) 69.46 kcal (3%) 15.01 g (12%) 0.62 g (1%) 0.9 g (2%)   Other serving sizes 10.000 kernels (or 84.00g):   0.76 mg (5%) 205.8 kcal (10%) 44.49 g (34%) 1.85 g (3%) 2.66 g (5%) 84. Nuts, coconut milk, frozen (liquid expressed from grated meat and water) - Iron   Nutritional Value : 13.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.81 mg (6%) 202.00 kcal (10%) 5.58 g (4%) 20.80 g (32%) 1.61 g (3%)   Typical Serving size of 1.000 cup (or 240.00g):    1.94 mg (14%) 484.8 kcal (24%) 13.39 g (10%) 49.92 g (77%) 3.86 g (7%)   Other serving sizes 1.000 tbsp (or 15.00g):   0.12 mg (1%) 30.3 kcal (2%) 0.84 g (1%) 3.12 g (5%) 0.24 g (0%) 85. Nuts, acorns, raw - Iron   Nutritional Value : 14.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.79 mg (6%) 387.00 kcal (19%) 40.75 g (31%) 23.86 g (37%) 6.15 g (11%)   Typical Serving size of 1.000 oz (or 28.35g):    0.22 mg (2%) 109.71 kcal (5%) 11.55 g (9%) 6.76 g (10%) 1.74 g (3%) 86. Nuts, chestnuts, japanese, boiled and steamed - Iron   Nutritional Value : 15.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.53 mg (4%) 56.00 kcal (3%) 12.64 g (10%) 0.19 g (0%) 0.82 g (1%)   Typical Serving size of 1.000 oz (or 28.35g):    0.15 mg (1%) 15.88 kcal (1%) 3.58 g (3%) 0.05 g (0%) 0.23 g (0%) 87. Nuts, ginkgo nuts, canned - Iron   Nutritional Value : 16.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.29 mg (2%) 111.00 kcal (6%) 22.10 g (17%) 1.62 g (2%) 2.29 g (4%)   Typical Serving size of 1.000 cup (78 kernels) (or 155.00g):    0.45 mg (3%) 172.05 kcal (9%) 34.26 g (26%) 2.51 g (4%) 3.55 g (6%)   Other serving sizes 1.000 oz (14 kernels) (or 28.35g):   0.08 mg (1%) 31.47 kcal (2%) 6.27 g (5%) 0.46 g (1%) 0.65 g (1%) 88. Nuts, coconut water (liquid from coconuts) - Iron   Nutritional Value : 17.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.29 mg (2%) 19.00 kcal (1%) 3.71 g (3%) 0.20 g (0%) 0.72 g (1%)   Typical Serving size of 1.000 cup (or 240.00g):    0.7 mg (5%) 45.6 kcal (2%) 8.9 g (7%) 0.48 g (1%) 1.73 g (3%)   Other serving sizes 1.000 tbsp (or 15.00g):   0.04 mg (0%) 2.85 kcal (0%) 0.56 g (0%) 0.03 g (0%) 0.11 g (0%)   Other serving sizes 1.000 coconut yields (or 206.00g):   0.6 mg (4%) 39.14 kcal (2%) 7.64 g (6%) 0.41 g (1%) 1.48 g (3%) 89. Nuts, coconut cream, canned, sweetened - Iron   Nutritional Value : 12.00 / 100     food group - Nut and Seed Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.13 mg (1%) 357.00 kcal (18%) 53.21 g (41%) 16.31 g (25%) 1.17 g (2%)   Typical Serving size of 1.000 tbsp (or 19.00g):    0.02 mg (0%) 67.83 kcal (3%) 10.11 g (8%) 3.1 g (5%) 0.22 g (0%)

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