Amount of Iron in Pasta

Welcome to the nutritional iron content in 30 different types of pasta, ranging from 3.62 mg to 0.22 mg per 100g. The basic type of pasta is Pasta, dry, enriched, where the amount of iron in 100g is 3.30 mg. 3.30 mg of iron per 100g, from Pasta, dry, enriched corresponds to 24% of the iron RDA. For a typical serving size of 1.000 cup spaghetti (or 91.00 g) the amount of Iron is 3 mg. This corresponds to an RDA percentage of 21%.

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

Top twenty pasta products high in iron

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

1. Pasta, whole-wheat, dry : 3.62mg (26%RDA)
2. Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry : 3.41mg (24%RDA)
3. Pasta, fresh-refrigerated, plain, as purchased : 3.35mg (24%RDA)
4. Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry : 3.33mg (24%RDA)
5. Pasta, fresh-refrigerated, spinach, as purchased : 3.30mg (24%RDA)
6. Pasta, dry, enriched : 3.30mg (24%RDA)
7. Pasta mix, Italian four cheese lasagna, unprepared : 3.12mg (22%RDA)
8. Pasta mix, Italian lasagna, unprepared : 2.87mg (21%RDA)
9. Pasta mix, classic cheeseburger macaroni, unprepared : 2.75mg (20%RDA)
10. Pasta mix, classic beef, unprepared : 2.71mg (19%RDA)
11. Pasta, whole-wheat, cooked : 1.72mg (12%RDA)
12. Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked : 1.65mg (12%RDA)
13. Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked : 1.58mg (11%RDA)
14. Pasta, dry, unenriched : 1.30mg (9%RDA)
15. Pasta, cooked, enriched, with added salt : 1.28mg (9%RDA)
16. Pasta, cooked, enriched, without added salt : 1.28mg (9%RDA)
17. Pasta, homemade, made with egg, cooked : 1.16mg (8%RDA)
18. Pasta, fresh-refrigerated, plain, cooked : 1.14mg (8%RDA)
19. Pasta, homemade, made without egg, cooked : 1.13mg (8%RDA)
20. Pasta, fresh-refrigerated, spinach, cooked : 1.11mg (8%RDA)

Following on from the twenty top pasta items or products containing iron we have a more comprehensive break down of Pasta, dry, enriched, and the highest item containing iron which is Pasta, whole-wheat, dry. 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 30 types of pasta.

At the bottom of the page is the full list for the 30 different types of pasta based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in pasta.

Pasta, dry, enriched - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Pasta, dry, enriched should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Cereal Grains and Pasta.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 371.00 kcal (19% RDA), the amount of Protein is 13.04 g (23% RDA), the amount of Total Fat is 1.51 g (2% RDA) and the amount of Carbohydrate is 74.67 g (57% 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 pasta.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Pasta, dry, enriched has a nutritional value score of 14.00 out of 100.Comparing the iron content and the nutritional density in 100g for Pasta, dry, enriched; 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 pasta, dry, enriched 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 spaghetti (or 91.00 g)

For the food Pasta, dry, enriched the typical serving size is 1.000 cup spaghetti (or 91.00 g) which contains 3 mg of Iron. The iron percentage of the recommended daily value for this serving is 21 %.

To give 100% of the RDA, 4.8 servings of the typical serving size 1.000 cup spaghetti (or 91.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 337.61 kcal, the Protein content is 11.87 g, the Total Fat content is 1.37 g and the Carbohydrate content is 67.95 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 Pasta, dry, enriched

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 spaghetti or 91.00 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 46.4 (kcal).The total calories from carbohydrate is 280.0 (kcal).

Milligrams of iron in pasta (per 100g)

This list of 30 types of pasta, is brought to you by www.dietandfitnesstoday.com and ranges from Pasta, whole-wheat, dry through to Pasta, gluten-free, corn and rice flour, cooked 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 pasta.

The list below gives the total iron content in the 30 items from the general description 'pasta' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 30 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 pasta 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 pasta ranked by the amount of iron per 100g is shown below in the pasta 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 number of food items classified as canned is 2 items. The highest amount of iron from the 2 canned items is in Pasta with tomato sauce, no meat, canned where the level is 0.91 mg per 100g.The number of food items which are cooked are 16 items. The highest amount of iron from the 16 cooked items is in Pasta, whole-wheat, cooked where the amount is 1.72 mg per 100g.

Average Content for pasta

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of pasta, based on the list below of 30 different items under the general description of pasta, is 1.71 mg of iron. This average value corresponds to 12.21 % 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 224.30 kcal, the average amount of Protein is 7.60 g, the average amount of Total Fat is 1.64 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Pasta, cooked, enriched, with added salt which in 100g contains 1.28 mg of Iron. This corresponds to 9 % of the recommended daily allowance. For this serving the amount of Energy is 157.00 kcal, the amount of Protein is 5.80 g, the amount of Total Fat is 0.93 g and the amount of Carbohydrate is 30.59 g.

Highest iron Content per 100g

Using the list below for the 30 different pasta nutrition entries in our database, the highest amount of iron is found in Pasta, whole-wheat, dry which contains 3.62 mg of iron per 100g. The associated percentage of RDA is 26 %. For this 100g serving the Energy content is 352.00 kcal, the Protein content is 13.87 g, the Total Fat content is 2.93 g, the Carbohydrate content is 73.37 g.

The lowest amount of iron in 100g is in Pasta, gluten-free, corn and rice flour, cooked which contains 0.22 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 179.00 kcal, the amount of Protein is 3.20 g, the amount of Total Fat is 1.00 g, the amount of Carbohydrate is 38.05 g.

The difference between the highest and lowest values gives a iron range of 3.4 mg per 100g. The range for the other nutrients are as follows; 173 kcal for Energy, 10.67 g for Protein, 1.93 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 Pasta, dry, enriched contains 3.30 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 Pasta, fresh-refrigerated, plain, as purchased which contains 4.29 mg in 4.500 oz (or 128.00 g). The percentage of the recommended daily value for this serving is 31 %. For this serving the Energy content is 368.64 kcal, the Protein content is 14.48 g, the Total Fat content is 2.94 g and the Carbohydrate content is 70.05 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 in foods.

Pasta List, iron Content per 100g 1. Pasta, whole-wheat, dry - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   3.62 mg (26%) 352.00 kcal (18%) 73.37 g (56%) 2.93 g (5%) 13.87 g (25%)   Typical Serving size of 1.000 cup spaghetti (or 91.00g):    3.29 mg (24%) 320.32 kcal (16%) 66.77 g (51%) 2.67 g (4%) 12.62 g (23%)   Other serving sizes 1.000 cup elbows (or 122.00g):   4.42 mg (32%) 429.44 kcal (21%) 89.51 g (69%) 3.57 g (5%) 16.92 g (30%)   Other serving sizes 1.000 cup penne (or 95.00g):   3.44 mg (25%) 334.4 kcal (17%) 69.7 g (54%) 2.78 g (4%) 13.18 g (24%)   Other serving sizes 1.000 cup farfalle (or 81.00g):   2.93 mg (21%) 285.12 kcal (14%) 59.43 g (46%) 2.37 g (4%) 11.23 g (20%)   Other serving sizes 1.000 cup rotini (or 96.00g):   3.48 mg (25%) 337.92 kcal (17%) 70.44 g (54%) 2.81 g (4%) 13.32 g (24%)   Other serving sizes 1.000 cup shells (or 64.00g):   2.32 mg (17%) 225.28 kcal (11%) 46.96 g (36%) 1.88 g (3%) 8.88 g (16%)   Other serving sizes 1.000 cup lasagne (or 90.00g):   3.26 mg (23%) 316.8 kcal (16%) 66.03 g (51%) 2.64 g (4%) 12.48 g (22%) 2. Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.41 mg (24%) 361.00 kcal (18%) 73.30 g (56%) 2.55 g (4%) 13.20 g (24%)   Typical Serving size of 1.000 cup spaghetti (or 91.00g):    3.1 mg (22%) 328.51 kcal (16%) 66.7 g (51%) 2.32 g (4%) 12.01 g (21%)   Other serving sizes 1.000 cup elbows (or 122.00g):   4.16 mg (30%) 440.42 kcal (22%) 89.43 g (69%) 3.11 g (5%) 16.1 g (29%)   Other serving sizes 1.000 cup penne (or 95.00g):   3.24 mg (23%) 342.95 kcal (17%) 69.64 g (54%) 2.42 g (4%) 12.54 g (22%)   Other serving sizes 1.000 cup farfalle (or 81.00g):   2.76 mg (20%) 292.41 kcal (15%) 59.37 g (46%) 2.07 g (3%) 10.69 g (19%)   Other serving sizes 1.000 cup rotini (or 96.00g):   3.27 mg (23%) 346.56 kcal (17%) 70.37 g (54%) 2.45 g (4%) 12.67 g (23%)   Other serving sizes 1.000 cup shells (or 64.00g):   2.18 mg (16%) 231.04 kcal (12%) 46.91 g (36%) 1.63 g (3%) 8.45 g (15%)   Other serving sizes 1.000 cup lasagne (or 90.00g):   3.07 mg (22%) 324.9 kcal (16%) 65.97 g (51%) 2.3 g (4%) 11.88 g (21%) 3. Pasta, fresh-refrigerated, plain, as purchased - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.35 mg (24%) 288.00 kcal (14%) 54.73 g (42%) 2.30 g (4%) 11.31 g (20%)   Typical Serving size of 4.500 oz (or 128.00g):    4.29 mg (31%) 368.64 kcal (18%) 70.05 g (54%) 2.94 g (5%) 14.48 g (26%) 4. Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.33 mg (24%) 362.00 kcal (18%) 73.10 g (56%) 2.68 g (4%) 13.51 g (24%)   Typical Serving size of 1.000 cup spaghetti (or 91.00g):    3.03 mg (22%) 329.42 kcal (16%) 66.52 g (51%) 2.44 g (4%) 12.29 g (22%)   Other serving sizes 1.000 cup elbows (or 122.00g):   4.06 mg (29%) 441.64 kcal (22%) 89.18 g (69%) 3.27 g (5%) 16.48 g (29%)   Other serving sizes 1.000 cup penne (or 95.00g):   3.16 mg (23%) 343.9 kcal (17%) 69.45 g (53%) 2.55 g (4%) 12.83 g (23%)   Other serving sizes 1.000 cup farfalle (or 81.00g):   2.7 mg (19%) 293.22 kcal (15%) 59.21 g (46%) 2.17 g (3%) 10.94 g (20%)   Other serving sizes 1.000 cup rotini (or 96.00g):   3.2 mg (23%) 347.52 kcal (17%) 70.18 g (54%) 2.57 g (4%) 12.97 g (23%)   Other serving sizes 1.000 cup shells (or 64.00g):   2.13 mg (15%) 231.68 kcal (12%) 46.78 g (36%) 1.72 g (3%) 8.65 g (15%)   Other serving sizes 1.000 cup lasagne (or 90.00g):   3 mg (21%) 325.8 kcal (16%) 65.79 g (51%) 2.41 g (4%) 12.16 g (22%) 5. Pasta, fresh-refrigerated, spinach, as purchased - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.30 mg (24%) 289.00 kcal (14%) 55.72 g (43%) 2.10 g (3%) 11.26 g (20%)   Typical Serving size of 4.500 oz (or 128.00g):    4.22 mg (30%) 369.92 kcal (18%) 71.32 g (55%) 2.69 g (4%) 14.41 g (26%) 6. Pasta, dry, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.30 mg (24%) 371.00 kcal (19%) 74.67 g (57%) 1.51 g (2%) 13.04 g (23%)   Typical Serving size of 1.000 cup spaghetti (or 91.00g):    3 mg (21%) 337.61 kcal (17%) 67.95 g (52%) 1.37 g (2%) 11.87 g (21%)   Other serving sizes 2.000 oz (or 57.00g):   1.88 mg (13%) 211.47 kcal (11%) 42.56 g (33%) 0.86 g (1%) 7.43 g (13%)   Other serving sizes 1.000 cup elbows (or 122.00g):   4.03 mg (29%) 452.62 kcal (23%) 91.1 g (70%) 1.84 g (3%) 15.91 g (28%)   Other serving sizes 1.000 cup penne (or 95.00g):   3.14 mg (22%) 352.45 kcal (18%) 70.94 g (55%) 1.43 g (2%) 12.39 g (22%)   Other serving sizes 1.000 cup farfalle (or 81.00g):   2.67 mg (19%) 300.51 kcal (15%) 60.48 g (47%) 1.22 g (2%) 10.56 g (19%)   Other serving sizes 1.000 cup rotini (or 96.00g):   3.17 mg (23%) 356.16 kcal (18%) 71.68 g (55%) 1.45 g (2%) 12.52 g (22%)   Other serving sizes 1.000 cup shells (or 64.00g):   2.11 mg (15%) 237.44 kcal (12%) 47.79 g (37%) 0.97 g (1%) 8.35 g (15%)   Other serving sizes 1.000 cup lasagna (or 90.00g):   2.97 mg (21%) 333.9 kcal (17%) 67.2 g (52%) 1.36 g (2%) 11.74 g (21%) 7. Pasta mix, Italian four cheese lasagna, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.12 mg (22%) 355.00 kcal (18%) 70.26 g (54%) 2.70 g (4%) 12.53 g (22%)   Typical Serving size of 1.000 package (or 117.00g):    3.65 mg (26%) 415.35 kcal (21%) 82.2 g (63%) 3.16 g (5%) 14.66 g (26%)   Other serving sizes 1.000 packet (or 42.00g):   1.31 mg (9%) 149.1 kcal (7%) 29.51 g (23%) 1.13 g (2%) 5.26 g (9%) 8. Pasta mix, Italian lasagna, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.87 mg (21%) 356.00 kcal (18%) 73.77 g (57%) 1.97 g (3%) 10.90 g (19%)   Typical Serving size of 1.000 package (or 141.00g):    4.05 mg (29%) 501.96 kcal (25%) 104.02 g (80%) 2.78 g (4%) 15.37 g (27%)   Other serving sizes 1.000 packet (or 79.00g):   2.27 mg (16%) 281.24 kcal (14%) 58.28 g (45%) 1.56 g (2%) 8.61 g (15%) 9. Pasta mix, classic cheeseburger macaroni, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.75 mg (20%) 349.00 kcal (17%) 71.51 g (55%) 1.88 g (3%) 11.60 g (21%)   Typical Serving size of 1.000 package (or 123.00g):    3.38 mg (24%) 429.27 kcal (21%) 87.96 g (68%) 2.31 g (4%) 14.27 g (25%)   Other serving sizes 1.000 packet (or 51.00g):   1.4 mg (10%) 177.99 kcal (9%) 36.47 g (28%) 0.96 g (1%) 5.92 g (11%) 10. Pasta mix, classic beef, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.71 mg (19%) 354.00 kcal (18%) 72.20 g (56%) 1.78 g (3%) 12.32 g (22%)   Typical Serving size of 1.000 package (or 122.00g):    3.31 mg (24%) 431.88 kcal (22%) 88.08 g (68%) 2.17 g (3%) 15.03 g (27%)   Other serving sizes 1.000 packet (or 44.00g):   1.19 mg (9%) 155.76 kcal (8%) 31.77 g (24%) 0.78 g (1%) 5.42 g (10%) 11. Pasta, whole-wheat, cooked - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.72 mg (12%) 149.00 kcal (7%) 30.07 g (23%) 1.71 g (3%) 5.99 g (11%)   Typical Serving size of 1.000 cup spaghetti not packed (or 117.00g):    2.01 mg (14%) 174.33 kcal (9%) 35.18 g (27%) 2 g (3%) 7.01 g (13%)   Other serving sizes 1.000 cup spaghetti packed (or 151.00g):   2.6 mg (19%) 224.99 kcal (11%) 45.41 g (35%) 2.58 g (4%) 9.04 g (16%)   Other serving sizes 1.000 cup elbows (or 117.00g):   2.01 mg (14%) 174.33 kcal (9%) 35.18 g (27%) 2 g (3%) 7.01 g (13%)   Other serving sizes 1.000 cup penne (or 97.00g):   1.67 mg (12%) 144.53 kcal (7%) 29.17 g (22%) 1.66 g (3%) 5.81 g (10%)   Other serving sizes 1.000 cup shells (or 105.00g):   1.81 mg (13%) 156.45 kcal (8%) 31.57 g (24%) 1.8 g (3%) 6.29 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   2 mg (14%) 172.84 kcal (9%) 34.88 g (27%) 1.98 g (3%) 6.95 g (12%)   Other serving sizes 1.000 cup rotini (or 107.00g):   1.84 mg (13%) 159.43 kcal (8%) 32.17 g (25%) 1.83 g (3%) 6.41 g (11%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   1.84 mg (13%) 159.43 kcal (8%) 32.17 g (25%) 1.83 g (3%) 6.41 g (11%) 12. Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.65 mg (12%) 159.00 kcal (8%) 31.51 g (24%) 1.50 g (2%) 5.82 g (10%)   Typical Serving size of 1.000 cup spaghetti not packed (or 116.00g):    1.91 mg (14%) 184.44 kcal (9%) 36.55 g (28%) 1.74 g (3%) 6.75 g (12%)   Other serving sizes 1.000 cup spaghetti packed (or 151.00g):   2.49 mg (18%) 240.09 kcal (12%) 47.58 g (37%) 2.27 g (3%) 8.79 g (16%)   Other serving sizes 1.000 cup elbows not packed (or 117.00g):   1.93 mg (14%) 186.03 kcal (9%) 36.87 g (28%) 1.76 g (3%) 6.81 g (12%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   1.77 mg (13%) 170.13 kcal (9%) 33.72 g (26%) 1.61 g (2%) 6.23 g (11%)   Other serving sizes 1.000 cup penne (or 97.00g):   1.6 mg (11%) 154.23 kcal (8%) 30.56 g (24%) 1.46 g (2%) 5.65 g (10%)   Other serving sizes 1.000 cup shells (or 105.00g):   1.73 mg (12%) 166.95 kcal (8%) 33.09 g (25%) 1.58 g (2%) 6.11 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   1.91 mg (14%) 184.44 kcal (9%) 36.55 g (28%) 1.74 g (3%) 6.75 g (12%)   Other serving sizes 1.000 cup rotini (or 107.00g):   1.77 mg (13%) 170.13 kcal (9%) 33.72 g (26%) 1.61 g (2%) 6.23 g (11%) 13. Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.58 mg (11%) 156.00 kcal (8%) 30.87 g (24%) 1.48 g (2%) 5.67 g (10%)   Typical Serving size of 1.000 cup spaghetti not packed (or 116.00g):    1.83 mg (13%) 180.96 kcal (9%) 35.81 g (28%) 1.72 g (3%) 6.58 g (12%)   Other serving sizes 1.000 cup spaghetti packed (or 151.00g):   2.39 mg (17%) 235.56 kcal (12%) 46.61 g (36%) 2.23 g (3%) 8.56 g (15%)   Other serving sizes 1.000 cup elbows (or 117.00g):   1.85 mg (13%) 182.52 kcal (9%) 36.12 g (28%) 1.73 g (3%) 6.63 g (12%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   1.69 mg (12%) 166.92 kcal (8%) 33.03 g (25%) 1.58 g (2%) 6.07 g (11%)   Other serving sizes 1.000 cup penne (or 97.00g):   1.53 mg (11%) 151.32 kcal (8%) 29.94 g (23%) 1.44 g (2%) 5.5 g (10%)   Other serving sizes 1.000 cup shells (or 105.00g):   1.66 mg (12%) 163.8 kcal (8%) 32.41 g (25%) 1.55 g (2%) 5.95 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   1.83 mg (13%) 180.96 kcal (9%) 35.81 g (28%) 1.72 g (3%) 6.58 g (12%)   Other serving sizes 1.000 cup rotini (or 107.00g):   1.69 mg (12%) 166.92 kcal (8%) 33.03 g (25%) 1.58 g (2%) 6.07 g (11%) 14. Pasta, dry, unenriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.30 mg (9%) 371.00 kcal (19%) 74.67 g (57%) 1.51 g (2%) 13.04 g (23%)   Typical Serving size of 1.000 cup spaghetti (or 91.00g):    1.18 mg (8%) 337.61 kcal (17%) 67.95 g (52%) 1.37 g (2%) 11.87 g (21%)   Other serving sizes 2.000 oz (or 57.00g):   0.74 mg (5%) 211.47 kcal (11%) 42.56 g (33%) 0.86 g (1%) 7.43 g (13%)   Other serving sizes 1.000 cup elbows (or 122.00g):   1.59 mg (11%) 452.62 kcal (23%) 91.1 g (70%) 1.84 g (3%) 15.91 g (28%)   Other serving sizes 1.000 cup penne (or 95.00g):   1.24 mg (9%) 352.45 kcal (18%) 70.94 g (55%) 1.43 g (2%) 12.39 g (22%)   Other serving sizes 1.000 cup farfalle (or 81.00g):   1.05 mg (8%) 300.51 kcal (15%) 60.48 g (47%) 1.22 g (2%) 10.56 g (19%)   Other serving sizes 1.000 cup rotini (or 96.00g):   1.25 mg (9%) 356.16 kcal (18%) 71.68 g (55%) 1.45 g (2%) 12.52 g (22%)   Other serving sizes 1.000 cup shells (or 64.00g):   0.83 mg (6%) 237.44 kcal (12%) 47.79 g (37%) 0.97 g (1%) 8.35 g (15%)   Other serving sizes 1.000 cup lasagna (or 90.00g):   1.17 mg (8%) 333.9 kcal (17%) 67.2 g (52%) 1.36 g (2%) 11.74 g (21%) 15. Pasta, cooked, enriched, with added salt - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.28 mg (9%) 157.00 kcal (8%) 30.59 g (24%) 0.93 g (1%) 5.80 g (10%)   Typical Serving size of 1.000 cup spaghetti not packed (or 124.00g):    1.59 mg (11%) 194.68 kcal (10%) 37.93 g (29%) 1.15 g (2%) 7.19 g (13%)   Other serving sizes 1.000 cup packed (or 151.00g):   1.93 mg (14%) 237.07 kcal (12%) 46.19 g (36%) 1.4 g (2%) 8.76 g (16%)   Other serving sizes 1.000 cup elbows not packed (or 120.00g):   1.54 mg (11%) 188.4 kcal (9%) 36.71 g (28%) 1.12 g (2%) 6.96 g (12%)   Other serving sizes 1.000 cup elbows packed (or 132.00g):   1.69 mg (12%) 207.24 kcal (10%) 40.38 g (31%) 1.23 g (2%) 7.66 g (14%)   Other serving sizes 1.000 cup penne (or 107.00g):   1.37 mg (10%) 167.99 kcal (8%) 32.73 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   1.37 mg (10%) 167.99 kcal (8%) 32.73 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup rotini (or 107.00g):   1.37 mg (10%) 167.99 kcal (8%) 32.73 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup shells (or 105.00g):   1.34 mg (10%) 164.85 kcal (8%) 32.12 g (25%) 0.98 g (2%) 6.09 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   1.48 mg (11%) 182.12 kcal (9%) 35.48 g (27%) 1.08 g (2%) 6.73 g (12%) 16. Pasta, cooked, enriched, without added salt - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.28 mg (9%) 158.00 kcal (8%) 30.86 g (24%) 0.93 g (1%) 5.80 g (10%)   Typical Serving size of 1.000 cup spaghetti not packed (or 124.00g):    1.59 mg (11%) 195.92 kcal (10%) 38.27 g (29%) 1.15 g (2%) 7.19 g (13%)   Other serving sizes 1.000 cup spaghetti packed (or 151.00g):   1.93 mg (14%) 238.58 kcal (12%) 46.6 g (36%) 1.4 g (2%) 8.76 g (16%)   Other serving sizes 1.000 cup elbows not packed (or 120.00g):   1.54 mg (11%) 189.6 kcal (9%) 37.03 g (28%) 1.12 g (2%) 6.96 g (12%)   Other serving sizes 1.000 cup elbows packed (or 132.00g):   1.69 mg (12%) 208.56 kcal (10%) 40.74 g (31%) 1.23 g (2%) 7.66 g (14%)   Other serving sizes 1.000 cup penne (or 107.00g):   1.37 mg (10%) 169.06 kcal (8%) 33.02 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   1.37 mg (10%) 169.06 kcal (8%) 33.02 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup rotini (or 107.00g):   1.37 mg (10%) 169.06 kcal (8%) 33.02 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup shells (or 105.00g):   1.34 mg (10%) 165.9 kcal (8%) 32.4 g (25%) 0.98 g (2%) 6.09 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   1.48 mg (11%) 183.28 kcal (9%) 35.8 g (28%) 1.08 g (2%) 6.73 g (12%) 17. Pasta, homemade, made with egg, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.16 mg (8%) 130.00 kcal (7%) 23.54 g (18%) 1.74 g (3%) 5.28 g (9%)   Typical Serving size of 2.000 oz (or 57.00g):    0.66 mg (5%) 74.1 kcal (4%) 13.42 g (10%) 0.99 g (2%) 3.01 g (5%) 18. Pasta, fresh-refrigerated, plain, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.14 mg (8%) 131.00 kcal (7%) 24.93 g (19%) 1.05 g (2%) 5.15 g (9%)   Typical Serving size of 2.000 oz (or 128.00g):    1.46 mg (10%) 167.68 kcal (8%) 31.91 g (25%) 1.34 g (2%) 6.59 g (12%) 19. Pasta, homemade, made without egg, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.13 mg (8%) 124.00 kcal (6%) 25.12 g (19%) 0.98 g (2%) 4.37 g (8%)   Typical Serving size of 2.000 oz (or 57.00g):    0.64 mg (5%) 70.68 kcal (4%) 14.32 g (11%) 0.56 g (1%) 2.49 g (4%) 20. Pasta, fresh-refrigerated, spinach, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.11 mg (8%) 130.00 kcal (7%) 25.04 g (19%) 0.94 g (1%) 5.06 g (9%)   Typical Serving size of 2.000 oz (or 57.00g):    0.63 mg (5%) 74.1 kcal (4%) 14.27 g (11%) 0.54 g (1%) 2.88 g (5%) 21. Pasta, gluten-free, corn, dry - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.93 mg (7%) 357.00 kcal (18%) 79.26 g (61%) 2.08 g (3%) 7.46 g (13%)   Typical Serving size of 1.000 cup (or 105.00g):    0.98 mg (7%) 374.85 kcal (19%) 83.22 g (64%) 2.18 g (3%) 7.83 g (14%)   Other serving sizes 2.000 oz (or 57.00g):   0.53 mg (4%) 203.49 kcal (10%) 45.18 g (35%) 1.19 g (2%) 4.25 g (8%) 22. Pasta with tomato sauce, no meat, canned - Iron   Nutritional Value : 15.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 70.00 kcal (4%) 14.22 g (11%) 0.44 g (1%) 2.22 g (4%)   Typical Serving size of 1.000 serving (1 NLEA serving) (or 252.00g):    2.29 mg (16%) 176.4 kcal (9%) 35.83 g (28%) 1.11 g (2%) 5.59 g (10%)   Other serving sizes 1.000 cup (or 238.00g):   2.17 mg (16%) 166.6 kcal (8%) 33.84 g (26%) 1.05 g (2%) 5.28 g (9%) 23. Pasta with Sliced Franks in Tomato Sauce, canned entree - Iron   Nutritional Value : 16.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 90.00 kcal (5%) 12.70 g (10%) 2.38 g (4%) 4.37 g (8%)   Typical Serving size of 1.000 serving (1 cup) (or 252.00g):    2.29 mg (16%) 226.8 kcal (11%) 32 g (25%) 6 g (9%) 11.01 g (20%) 24. Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.72 mg (5%) 152.00 kcal (8%) 31.11 g (24%) 2.07 g (3%) 3.23 g (6%)   Typical Serving size of 1.000 cup spaghetti packed (or 166.00g):    1.2 mg (9%) 252.32 kcal (13%) 51.64 g (40%) 3.44 g (5%) 5.36 g (10%)   Other serving sizes 1.000 cup(not packed) not packed (or 132.00g):   0.95 mg (7%) 200.64 kcal (10%) 41.07 g (32%) 2.73 g (4%) 4.26 g (8%)   Other serving sizes 1.000 cup elbows not packed not packed (or 111.00g):   0.8 mg (6%) 168.72 kcal (8%) 34.53 g (27%) 2.3 g (4%) 3.59 g (6%) 25. Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.62 mg (4%) 200.00 kcal (10%) 40.75 g (31%) 1.70 g (3%) 4.21 g (8%)   Typical Serving size of 1.000 cup spaghetti (or 121.00g):    0.75 mg (5%) 242 kcal (12%) 49.31 g (38%) 2.06 g (3%) 5.09 g (9%) 26. Pasta, gluten-free, brown rice flour, cooked, TINKYADA - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.53 mg (4%) 138.00 kcal (7%) 32.20 g (25%) 1.67 g (3%) 3.46 g (6%)   Typical Serving size of 1.000 cup spaghetti not packed (or 169.00g):    0.9 mg (6%) 233.22 kcal (12%) 54.42 g (42%) 2.82 g (4%) 5.85 g (10%)   Other serving sizes 1.000 cup penne not packed (or 131.00g):   0.69 mg (5%) 180.78 kcal (9%) 42.18 g (32%) 2.19 g (3%) 4.53 g (8%)   Other serving sizes 1.000 cup fettucini not packed (or 153.00g):   0.81 mg (6%) 211.14 kcal (11%) 49.27 g (38%) 2.56 g (4%) 5.29 g (9%)   Other serving sizes 1.000 cup spirals not packed (or 136.00g):   0.72 mg (5%) 187.68 kcal (9%) 43.79 g (34%) 2.27 g (3%) 4.71 g (8%)   Other serving sizes 1.000 cup elbows not packed (or 131.00g):   0.69 mg (5%) 180.78 kcal (9%) 42.18 g (32%) 2.19 g (3%) 4.53 g (8%)   Other serving sizes 1.000 cup shells not packed (or 156.00g):   0.83 mg (6%) 215.28 kcal (11%) 50.23 g (39%) 2.61 g (4%) 5.4 g (10%) 27. Pasta, cooked, unenriched, with added salt - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.50 mg (4%) 157.00 kcal (8%) 30.59 g (24%) 0.93 g (1%) 5.80 g (10%)   Typical Serving size of 1.000 cup spaghetti not packed (or 124.00g):    0.62 mg (4%) 194.68 kcal (10%) 37.93 g (29%) 1.15 g (2%) 7.19 g (13%)   Other serving sizes 1.000 cup spaghetti packed (or 151.00g):   0.76 mg (5%) 237.07 kcal (12%) 46.19 g (36%) 1.4 g (2%) 8.76 g (16%)   Other serving sizes 1.000 cup elbows not packed (or 120.00g):   0.6 mg (4%) 188.4 kcal (9%) 36.71 g (28%) 1.12 g (2%) 6.96 g (12%)   Other serving sizes 1.000 cup elbows packed (or 132.00g):   0.66 mg (5%) 207.24 kcal (10%) 40.38 g (31%) 1.23 g (2%) 7.66 g (14%)   Other serving sizes 1.000 cup penne (or 107.00g):   0.54 mg (4%) 167.99 kcal (8%) 32.73 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup rotini (or 107.00g):   0.54 mg (4%) 167.99 kcal (8%) 32.73 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   0.54 mg (4%) 167.99 kcal (8%) 32.73 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup shells (or 105.00g):   0.53 mg (4%) 164.85 kcal (8%) 32.12 g (25%) 0.98 g (2%) 6.09 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   0.58 mg (4%) 182.12 kcal (9%) 35.48 g (27%) 1.08 g (2%) 6.73 g (12%) 28. Pasta, cooked, unenriched, without added salt - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.50 mg (4%) 158.00 kcal (8%) 30.86 g (24%) 0.93 g (1%) 5.80 g (10%)   Typical Serving size of 1.000 cup spaghetti not packed (or 124.00g):    0.62 mg (4%) 195.92 kcal (10%) 38.27 g (29%) 1.15 g (2%) 7.19 g (13%)   Other serving sizes 1.000 cup spaghetti packed (or 151.00g):   0.76 mg (5%) 238.58 kcal (12%) 46.6 g (36%) 1.4 g (2%) 8.76 g (16%)   Other serving sizes 1.000 cup elbows not packed (or 120.00g):   0.6 mg (4%) 189.6 kcal (9%) 37.03 g (28%) 1.12 g (2%) 6.96 g (12%)   Other serving sizes 1.000 cup elbows packed (or 132.00g):   0.66 mg (5%) 208.56 kcal (10%) 40.74 g (31%) 1.23 g (2%) 7.66 g (14%)   Other serving sizes 1.000 cup penne (or 107.00g):   0.54 mg (4%) 169.06 kcal (8%) 33.02 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup rotini (or 107.00g):   0.54 mg (4%) 169.06 kcal (8%) 33.02 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup farfalle (or 107.00g):   0.54 mg (4%) 169.06 kcal (8%) 33.02 g (25%) 1 g (2%) 6.21 g (11%)   Other serving sizes 1.000 cup shells (or 105.00g):   0.53 mg (4%) 165.9 kcal (8%) 32.4 g (25%) 0.98 g (2%) 6.09 g (11%)   Other serving sizes 1.000 cup lasagne (or 116.00g):   0.58 mg (4%) 183.28 kcal (9%) 35.8 g (28%) 1.08 g (2%) 6.73 g (12%) 29. Pasta, gluten-free, corn, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.25 mg (2%) 126.00 kcal (6%) 27.91 g (21%) 0.73 g (1%) 2.63 g (5%)   Typical Serving size of 1.000 cup (or 140.00g):    0.35 mg (3%) 176.4 kcal (9%) 39.07 g (30%) 1.02 g (2%) 3.68 g (7%)

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