Amount of Iron in Potatoes

Welcome to the nutritional iron content in 79 different types of potatoes, ranging from 7.04 mg to 0.16 mg per 100g. The basic type of potatoes is Potatoes, raw, skin, where the amount of iron in 100g is 3.24 mg. 3.24 mg of iron per 100g, from Potatoes, raw, skin corresponds to 23% of the iron RDA. For a typical serving size of 1.000 skin (or 38.00 g) the amount of Iron is 1.23 mg. This corresponds to an RDA percentage of 9%.

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

Top twenty potatoes products high in iron

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

1. Potatoes, baked, skin only, with salt : 7.04mg (50%RDA)
2. Potatoes, baked, skin, without salt : 7.04mg (50%RDA)
3. Potatoes, boiled, cooked in skin, skin, with salt : 6.07mg (43%RDA)
4. Potatoes, boiled, cooked in skin, skin, without salt : 6.07mg (43%RDA)
5. Potatoes, microwaved, cooked, in skin, skin with salt : 5.94mg (42%RDA)
6. Potatoes, microwaved, cooked in skin, skin, without salt : 5.94mg (42%RDA)
7. Potatoes, mashed, dehydrated, granules with milk, dry form : 3.50mg (25%RDA)
8. Potatoes, raw, skin : 3.24mg (23%RDA)
9. Potatoes, scalloped, dry mix, unprepared : 2.01mg (14%RDA)
10. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt : 1.66mg (12%RDA)
11. Potatoes, au gratin, dry mix, unprepared : 1.63mg (12%RDA)
12. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt : 1.49mg (11%RDA)
13. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated : 1.49mg (11%RDA)
14. Potatoes, frozen, french fried, par fried, extruded, unprepared : 1.32mg (9%RDA)
15. Potatoes, canned, drained solids : 1.26mg (9%RDA)
16. Potatoes, canned, drained solids, no salt added : 1.26mg (9%RDA)
17. Potatoes, microwaved, cooked in skin, flesh and skin, without salt : 1.24mg (9%RDA)
18. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt : 1.24mg (9%RDA)
19. Potatoes, mashed, dehydrated, flakes without milk, dry form : 1.21mg (9%RDA)
20. Potatoes, mashed, dehydrated, granules without milk, dry form : 1.09mg (8%RDA)

Following on from the twenty top potatoes items or products containing iron we have a more comprehensive break down of Potatoes, raw, skin, and the highest item containing iron which is Potatoes, baked, skin only, with salt. 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 79 types of potatoes.

At the bottom of the page is the full list for the 79 different types of potatoes based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in potatoes.

Potatoes, raw, skin - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Potatoes, raw, skin should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 58.00 kcal (3% RDA), the amount of Protein is 2.57 g (5% RDA), the amount of Total Fat is 0.10 g and the amount of Carbohydrate is 12.44 g (10% 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 potatoes.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Potatoes, raw, skin has a nutritional value score of 18.00 out of 100.Comparing the iron content and the nutritional density in 100g for Potatoes, raw, skin; 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 potatoes, raw, skin 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 skin (or 38.00 g)

For the food Potatoes, raw, skin the typical serving size is 1.000 skin (or 38.00 g) which contains 1.23 mg of Iron. The iron percentage of the recommended daily value for this serving is 9 %.

To give 100% of the RDA, 11.1 servings of the typical serving size 1.000 skin (or 38.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 22.04 kcal, the Protein content is 0.98 g, the Total Fat content is 0.04 g and the Carbohydrate content is 4.73 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 Potatoes, raw, skin

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 skin or 38.00 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 2.7 (kcal).The total calories from carbohydrate is 19.1 (kcal).

Milligrams of iron in potatoes (per 100g)

This list of 79 types of potatoes, is brought to you by www.dietandfitnesstoday.com and ranges from Potatoes, baked, skin only, with salt through to Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 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 potatoes.

The list below gives the total iron content in the 79 items from the general description 'potatoes' 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 potatoes 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 potatoes ranked by the amount of iron per 100g is shown below in the potatoes 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 26. The highest amount of iron from the 26 frozen items is in Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt where the iron content is 1.66 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of iron from the 3 canned items is in Potatoes, canned, drained solids where the level is 1.26 mg per 100g.The total food items which are raw is 5 items. The highest amount of iron from the 5 raw items is in Potatoes, raw, skin where the content is 3.24 mg per 100g. The number of food items which are cooked are 12 items. The highest amount of iron from the 12 cooked items is in Potatoes, boiled, cooked in skin, skin, with salt where the amount is 6.07 mg per 100g. Comparing raw and cooked potatoes shows that cooking can change the levels of iron by 2.83 mg in a 100g serving.

Average Content for potatoes

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of potatoes, based on the list below of 79 different items under the general description of potatoes, is 1.21 mg of iron. This average value corresponds to 8.64 % 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 139.65 kcal, the average amount of Protein is 2.88 g, the average amount of Total Fat is 3.34 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated which in 100g contains 0.64 mg of Iron. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Energy is 152.00 kcal, the amount of Protein is 2.57 g, the amount of Total Fat is 3.76 g and the amount of Carbohydrate is 26.98 g.

Highest iron Content per 100g

Using the list below for the 79 different potatoes nutrition entries in our database, the highest amount of iron is found in Potatoes, baked, skin only, with salt which contains 7.04 mg of iron per 100g. The associated percentage of RDA is 50 %. For this 100g serving the Energy content is 198.00 kcal, the Protein content is 4.29 g, the Total Fat content is 0.10 g, the Carbohydrate content is 46.06 g.

The lowest amount of iron in 100g is in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added which contains 0.16 mg. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Energy is 97.00 kcal, the amount of Protein is 1.77 g, the amount of Total Fat is 5.13 g, the amount of Carbohydrate is 10.87 g.

The difference between the highest and lowest values gives a iron range of 6.88 mg per 100g. The range for the other nutrients are as follows; 101 kcal for Energy, 2.52 g for Protein, 5.03 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 Potatoes, raw, skin contains 3.24 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Potatoes, mashed, dehydrated, granules with milk, dry form which contains 7 mg in 1.000 cup (or 200.00 g). The percentage of the recommended daily value for this serving is 50 %. For this serving the Energy content is 714 kcal, the Protein content is 21.8 g, the Total Fat content is 2.2 g and the Carbohydrate content is 155.4 g.

Nutritional Information Summary

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

Potatoes List, iron Content per 100g 1. Potatoes, baked, skin only, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   7.04 mg (50%) 198.00 kcal (10%) 46.06 g (35%) 0.10 g (0%) 4.29 g (8%)   Typical Serving size of 1.000 skin (or 58.00g):    4.08 mg (29%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%) 2. Potatoes, baked, skin, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.04 mg (50%) 198.00 kcal (10%) 46.06 g (35%) 0.10 g (0%) 4.29 g (8%)   Typical Serving size of 1.000 skin (or 58.00g):    4.08 mg (29%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%) 3. Potatoes, boiled, cooked in skin, skin, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.07 mg (43%) 78.00 kcal (4%) 17.20 g (13%) 0.10 g (0%) 2.86 g (5%)   Typical Serving size of 1.000 skin (or 34.00g):    2.06 mg (15%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%) 4. Potatoes, boiled, cooked in skin, skin, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.07 mg (43%) 78.00 kcal (4%) 17.21 g (13%) 0.10 g (0%) 2.86 g (5%)   Typical Serving size of 1.000 skin (or 34.00g):    2.06 mg (15%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%) 5. Potatoes, microwaved, cooked, in skin, skin with salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.94 mg (42%) 132.00 kcal (7%) 29.63 g (23%) 0.10 g (0%) 4.39 g (8%)   Typical Serving size of 1.000 skin (or 58.00g):    3.45 mg (25%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%) 6. Potatoes, microwaved, cooked in skin, skin, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.94 mg (42%) 132.00 kcal (7%) 29.63 g (23%) 0.10 g (0%) 4.39 g (8%)   Typical Serving size of 1.000 skin (or 58.00g):    3.45 mg (25%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%) 7. Potatoes, mashed, dehydrated, granules with milk, dry form - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.50 mg (25%) 357.00 kcal (18%) 77.70 g (60%) 1.10 g (2%) 10.90 g (19%)   Typical Serving size of 1.000 cup (or 200.00g):    7 mg (50%) 714 kcal (36%) 155.4 g (120%) 2.2 g (3%) 21.8 g (39%) 8. Potatoes, raw, skin - Iron   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 58.00 kcal (3%) 12.44 g (10%) 0.10 g (0%) 2.57 g (5%)   Typical Serving size of 1.000 skin (or 38.00g):    1.23 mg (9%) 22.04 kcal (1%) 4.73 g (4%) 0.04 g (0%) 0.98 g (2%) 9. Potatoes, scalloped, dry mix, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.01 mg (14%) 358.00 kcal (18%) 73.93 g (57%) 4.59 g (7%) 7.77 g (14%)   Typical Serving size of 0.167 package (5.5 oz) (or 26.00g):    0.52 mg (4%) 93.08 kcal (5%) 19.22 g (15%) 1.19 g (2%) 2.02 g (4%)   Other serving sizes 1.000 package (5.5 oz) (or 156.00g):   3.14 mg (22%) 558.48 kcal (28%) 115.33 g (89%) 7.16 g (11%) 12.12 g (22%) 10. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.66 mg (12%) 333.00 kcal (17%) 39.68 g (31%) 18.71 g (29%) 3.55 g (6%)   Typical Serving size of 10.000 strips (or 50.00g):    0.83 mg (6%) 166.5 kcal (8%) 19.84 g (15%) 9.36 g (14%) 1.78 g (3%)   Other serving sizes 1.000 package (9 oz) and yields (or 198.00g):   3.29 mg (24%) 659.34 kcal (33%) 78.57 g (60%) 37.05 g (57%) 7.03 g (13%) 11. Potatoes, au gratin, dry mix, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 314.00 kcal (16%) 74.31 g (57%) 3.70 g (6%) 8.90 g (16%)   Typical Serving size of 0.167 package (5.5 oz) (or 26.00g):    0.42 mg (3%) 81.64 kcal (4%) 19.32 g (15%) 0.96 g (1%) 2.31 g (4%)   Other serving sizes 1.000 package (5.5 oz) (or 156.00g):   2.54 mg (18%) 489.84 kcal (24%) 115.92 g (89%) 5.77 g (9%) 13.88 g (25%) 12. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.49 mg (11%) 218.00 kcal (11%) 34.03 g (26%) 8.20 g (13%) 3.44 g (6%)   Typical Serving size of 10.000 strips (or 50.00g):    0.75 mg (5%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)   Other serving sizes 1.000 package (9 oz) yields (or 198.00g):   2.95 mg (21%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%) 13. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.49 mg (11%) 218.00 kcal (11%) 34.03 g (26%) 8.20 g (13%) 3.44 g (6%)   Typical Serving size of 10.000 strips (or 50.00g):    0.75 mg (5%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)   Other serving sizes 1.000 package (9 oz) and yields (or 198.00g):   2.95 mg (21%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%) 14. Potatoes, frozen, french fried, par fried, extruded, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.32 mg (9%) 260.00 kcal (13%) 30.15 g (23%) 14.95 g (23%) 2.83 g (5%)   Typical Serving size of 10.000 strips (or 65.00g):    0.86 mg (6%) 169 kcal (8%) 19.6 g (15%) 9.72 g (15%) 1.84 g (3%)   Other serving sizes 1.000 package (9 oz) (or 255.00g):   3.37 mg (24%) 663 kcal (33%) 76.88 g (59%) 38.12 g (59%) 7.22 g (13%) 15. Potatoes, canned, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.26 mg (9%) 60.00 kcal (3%) 13.61 g (10%) 0.21 g (0%) 1.41 g (3%)   Typical Serving size of 1.000 cup (or 180.00g):    2.27 mg (16%) 108 kcal (5%) 24.5 g (19%) 0.38 g (1%) 2.54 g (5%)   Other serving sizes 1.000 potato (or 35.00g):   0.44 mg (3%) 21 kcal (1%) 4.76 g (4%) 0.07 g (0%) 0.49 g (1%) 16. Potatoes, canned, drained solids, no salt added - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.26 mg (9%) 62.00 kcal (3%) 13.60 g (10%) 0.20 g (0%) 1.40 g (3%)   Typical Serving size of 1.000 cup (or 180.00g):    2.27 mg (16%) 111.6 kcal (6%) 24.48 g (19%) 0.36 g (1%) 2.52 g (5%) 17. Potatoes, microwaved, cooked in skin, flesh and skin, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.24 mg (9%) 105.00 kcal (5%) 24.24 g (19%) 0.10 g (0%) 2.44 g (4%)   Typical Serving size of 1.000 potato (2-3/4" dia by 4-3/4" long) (or 202.00g):    2.5 mg (18%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%) 18. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.24 mg (9%) 105.00 kcal (5%) 24.24 g (19%) 0.10 g (0%) 2.44 g (4%)   Typical Serving size of 1.000 potato (2-1/3" x 4-3/4") (or 202.00g):    2.5 mg (18%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%) 19. Potatoes, mashed, dehydrated, flakes without milk, dry form - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.21 mg (9%) 354.00 kcal (18%) 81.17 g (62%) 0.41 g (1%) 8.34 g (15%)   Typical Serving size of 1.000 cup (or 60.00g):    0.73 mg (5%) 212.4 kcal (11%) 48.7 g (37%) 0.25 g (0%) 5 g (9%) 20. Potatoes, mashed, dehydrated, granules without milk, dry form - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.09 mg (8%) 372.00 kcal (19%) 85.51 g (66%) 0.54 g (1%) 8.22 g (15%)   Typical Serving size of 1.000 cup (or 200.00g):    2.18 mg (16%) 744 kcal (37%) 171.02 g (132%) 1.08 g (2%) 16.44 g (29%) 21. Potatoes, baked, flesh and skin, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.08 mg (8%) 93.00 kcal (5%) 21.15 g (16%) 0.13 g (0%) 2.50 g (4%)   Typical Serving size of 1.000 NLEA serving (or 148.00g):    1.6 mg (11%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)   Other serving sizes 1.000 potato large (or 299.00g):   3.23 mg (23%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)   Other serving sizes 1.000 potato medium (or 173.00g):   1.87 mg (13%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)   Other serving sizes 1.000 potato small (or 138.00g):   1.49 mg (11%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%) 22. Potatoes, baked, flesh and skin, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.08 mg (8%) 93.00 kcal (5%) 21.15 g (16%) 0.13 g (0%) 2.50 g (4%)   Typical Serving size of 0.500 cup (or 61.00g):    0.66 mg (5%) 56.73 kcal (3%) 12.9 g (10%) 0.08 g (0%) 1.53 g (3%)   Other serving sizes 1.000 potato large (3" to 4-1/4" dia) (or 299.00g):   3.23 mg (23%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)   Other serving sizes 1.000 potato medium (2-1/4" to 3-1/4" dia) (or 173.00g):   1.87 mg (13%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)   Other serving sizes 1.000 potato small (1-3/4" to 2-1/2" dia) (or 138.00g):   1.49 mg (11%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)   Other serving sizes 1.000 NLEA serving (or 148.00g):   1.6 mg (11%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%) 23. Potatoes, Russet, flesh and skin, baked - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.07 mg (8%) 97.00 kcal (5%) 21.44 g (16%) 0.13 g (0%) 2.63 g (5%)   Typical Serving size of 1.000 potato large (3" to 4-1/4" dia. (or 299.00g):    3.2 mg (23%) 290.03 kcal (15%) 64.11 g (49%) 0.39 g (1%) 7.86 g (14%)   Other serving sizes 1.000 potato medium (2-1/4" to 3-1/4" dia.) (or 173.00g):   1.85 mg (13%) 167.81 kcal (8%) 37.09 g (29%) 0.22 g (0%) 4.55 g (8%)   Other serving sizes 1.000 potato small (1-3/4" to 2-1/2" dia.) (or 138.00g):   1.48 mg (11%) 133.86 kcal (7%) 29.59 g (23%) 0.18 g (0%) 3.63 g (6%) 24. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.05 mg (8%) 153.00 kcal (8%) 23.98 g (18%) 5.78 g (9%) 2.42 g (4%)   Typical Serving size of 10.000 strips (or 65.00g):    0.68 mg (5%) 99.45 kcal (5%) 15.59 g (12%) 3.76 g (6%) 1.57 g (3%)   Other serving sizes 1.000 package (9 oz) (or 255.00g):   2.68 mg (19%) 390.15 kcal (20%) 61.15 g (47%) 14.74 g (23%) 6.17 g (11%) 25. Potatoes, frozen, whole, unprepared - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.01 mg (7%) 78.00 kcal (4%) 17.47 g (13%) 0.16 g (0%) 2.38 g (4%)   Typical Serving size of 1.000 cup (or 182.00g):    1.84 mg (13%) 141.96 kcal (7%) 31.8 g (24%) 0.29 g (0%) 4.33 g (8%) 26. Potatoes, hash brown, frozen, plain, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.98 mg (7%) 82.00 kcal (4%) 17.72 g (14%) 0.62 g (1%) 2.06 g (4%)   Typical Serving size of 0.500 cup (or 105.00g):    1.03 mg (7%) 86.1 kcal (4%) 18.61 g (14%) 0.65 g (1%) 2.16 g (4%)   Other serving sizes 1.000 package (12 oz) (or 340.00g):   3.33 mg (24%) 278.8 kcal (14%) 60.25 g (46%) 2.11 g (3%) 7 g (13%) 27. Potatoes, french fried, cross cut, frozen, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.87 mg (6%) 193.00 kcal (10%) 22.95 g (18%) 10.00 g (15%) 2.70 g (5%)   Typical Serving size of 3.000 oz (or 85.00g):    0.74 mg (5%) 164.05 kcal (8%) 19.51 g (15%) 8.5 g (13%) 2.3 g (4%) 28. Potatoes, russet, flesh and skin, raw - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.86 mg (6%) 79.00 kcal (4%) 18.07 g (14%) 0.08 g (0%) 2.14 g (4%)   Typical Serving size of 0.500 cup and diced (or 75.00g):    0.65 mg (5%) 59.25 kcal (3%) 13.55 g (10%) 0.06 g (0%) 1.61 g (3%)   Other serving sizes 1.000 potato large (3" to 4-1/4" dia) (or 369.00g):   3.17 mg (23%) 291.51 kcal (15%) 66.68 g (51%) 0.3 g (0%) 7.9 g (14%)   Other serving sizes 1.000 Potato medium (2-1/4" to 3-1/4" dia) (or 213.00g):   1.83 mg (13%) 168.27 kcal (8%) 38.49 g (30%) 0.17 g (0%) 4.56 g (8%)   Other serving sizes 1.000 Potato small (1-3/4" to 2-1/4" dia) (or 170.00g):   1.46 mg (10%) 134.3 kcal (7%) 30.72 g (24%) 0.14 g (0%) 3.64 g (7%) 29. Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.83 mg (6%) 138.00 kcal (7%) 24.31 g (19%) 3.42 g (5%) 2.40 g (4%)   Typical Serving size of 3.000 oz (or 85.00g):    0.71 mg (5%) 117.3 kcal (6%) 20.66 g (16%) 2.91 g (4%) 2.04 g (4%) 30. Potatoes, flesh and skin, raw - Iron   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.81 mg (6%) 77.00 kcal (4%) 17.49 g (13%) 0.09 g (0%) 2.05 g (4%)   Typical Serving size of 0.500 cup and diced (or 75.00g):    0.61 mg (4%) 57.75 kcal (3%) 13.12 g (10%) 0.07 g (0%) 1.54 g (3%)   Other serving sizes 1.000 Potato large (3" to 4-1/4" dia) (or 369.00g):   2.99 mg (21%) 284.13 kcal (14%) 64.54 g (50%) 0.33 g (1%) 7.56 g (14%)   Other serving sizes 1.000 Potato medium (2-1/4" to 3-1/4" dia) (or 213.00g):   1.73 mg (12%) 164.01 kcal (8%) 37.25 g (29%) 0.19 g (0%) 4.37 g (8%)   Other serving sizes 1.000 Potato small (1-3/4" to 2-1/2" dia) (or 170.00g):   1.38 mg (10%) 130.9 kcal (7%) 29.73 g (23%) 0.15 g (0%) 3.49 g (6%) 31. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.80 mg (6%) 199.00 kcal (10%) 31.66 g (24%) 6.76 g (10%) 2.90 g (5%)   Typical Serving size of 10.000 strip (or 21.00g):    0.17 mg (1%) 41.79 kcal (2%) 6.65 g (5%) 1.42 g (2%) 0.61 g (1%) 32. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.75 mg (5%) 166.00 kcal (8%) 27.50 g (21%) 5.13 g (8%) 2.51 g (4%)   Typical Serving size of 10.000 strip (or 69.00g):    0.52 mg (4%) 114.54 kcal (6%) 18.98 g (15%) 3.54 g (5%) 1.73 g (3%) 33. Potatoes, hash brown, frozen, with butter sauce, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.75 mg (5%) 135.00 kcal (7%) 18.28 g (14%) 6.66 g (10%) 1.87 g (3%)   Typical Serving size of 1.000 package (6 oz) (or 170.00g):    1.28 mg (9%) 229.5 kcal (11%) 31.08 g (24%) 11.32 g (17%) 3.18 g (6%) 34. Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.74 mg (5%) 172.00 kcal (9%) 28.71 g (22%) 5.22 g (8%) 2.66 g (5%)   Typical Serving size of 10.000 strip (or 74.00g):    0.55 mg (4%) 127.28 kcal (6%) 21.25 g (16%) 3.86 g (6%) 1.97 g (4%) 35. Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.74 mg (5%) 242.00 kcal (12%) 33.99 g (26%) 10.30 g (16%) 3.24 g (6%)   Typical Serving size of 1.000 cup prepared (or 130.00g):    0.96 mg (7%) 314.6 kcal (16%) 44.19 g (34%) 13.39 g (21%) 4.21 g (8%) 36. Potatoes, red, flesh and skin, raw - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.73 mg (5%) 70.00 kcal (4%) 15.90 g (12%) 0.14 g (0%) 1.89 g (3%)   Typical Serving size of 0.500 cup and diced (or 75.00g):    0.55 mg (4%) 52.5 kcal (3%) 11.93 g (9%) 0.11 g (0%) 1.42 g (3%)   Other serving sizes 1.000 potato large (3" to 4-1/4" dia) (or 369.00g):   2.69 mg (19%) 258.3 kcal (13%) 58.67 g (45%) 0.52 g (1%) 6.97 g (12%)   Other serving sizes 1.000 potato medium (2-1/4" to 3-1/4" dia) (or 213.00g):   1.55 mg (11%) 149.1 kcal (7%) 33.87 g (26%) 0.3 g (0%) 4.03 g (7%)   Other serving sizes 1.000 potato small (1-3/4" to 2-1/4" dia) (or 170.00g):   1.24 mg (9%) 119 kcal (6%) 27.03 g (21%) 0.24 g (0%) 3.21 g (6%) 37. Potatoes, canned, solids and liquids - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.72 mg (5%) 44.00 kcal (2%) 9.89 g (8%) 0.11 g (0%) 1.20 g (2%)   Typical Serving size of 1.000 cup and whole (or 300.00g):    2.16 mg (15%) 132 kcal (7%) 29.67 g (23%) 0.33 g (1%) 3.6 g (6%)   Other serving sizes 1.000 can (303 x 406) (or 454.00g):   3.27 mg (23%) 199.76 kcal (10%) 44.9 g (35%) 0.5 g (1%) 5.45 g (10%) 38. Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.72 mg (5%) 167.00 kcal (8%) 25.59 g (20%) 6.24 g (10%) 2.16 g (4%)   Typical Serving size of 10.000 strip (or 30.00g):    0.22 mg (2%) 50.1 kcal (3%) 7.68 g (6%) 1.87 g (3%) 0.65 g (1%) 39. Potatoes, french fried, wedge cut, frozen, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.72 mg (5%) 166.00 kcal (8%) 22.22 g (17%) 7.47 g (11%) 2.56 g (5%)   Typical Serving size of 3.000 oz (or 85.00g):    0.61 mg (4%) 141.1 kcal (7%) 18.89 g (15%) 6.35 g (10%) 2.18 g (4%) 40. Potatoes, red, flesh and skin, baked - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.70 mg (5%) 89.00 kcal (4%) 19.59 g (15%) 0.15 g (0%) 2.30 g (4%)   Typical Serving size of 1.000 potato large (3" to 4-1/4" dia. (or 299.00g):    2.09 mg (15%) 266.11 kcal (13%) 58.57 g (45%) 0.45 g (1%) 6.88 g (12%)   Other serving sizes 1.000 potato medium (2-1/4" to 3-1/4" dia.) (or 173.00g):   1.21 mg (9%) 153.97 kcal (8%) 33.89 g (26%) 0.26 g (0%) 3.98 g (7%)   Other serving sizes 1.000 potato small (1-3/4" to 2-1/2" dia.) (or 138.00g):   0.97 mg (7%) 122.82 kcal (6%) 27.03 g (21%) 0.21 g (0%) 3.17 g (6%) 41. Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.65 mg (5%) 133.00 kcal (7%) 23.51 g (18%) 3.39 g (5%) 2.19 g (4%)   Typical Serving size of 10.000 strip (or 153.00g):    0.99 mg (7%) 203.49 kcal (10%) 35.97 g (28%) 5.19 g (8%) 3.35 g (6%) 42. Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.64 mg (5%) 152.00 kcal (8%) 26.98 g (21%) 3.76 g (6%) 2.57 g (5%)   Typical Serving size of 10.000 strip (or 133.00g):    0.85 mg (6%) 202.16 kcal (10%) 35.88 g (28%) 5 g (8%) 3.42 g (6%) 43. Potatoes, white, flesh and skin, baked - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.64 mg (5%) 94.00 kcal (5%) 21.08 g (16%) 0.15 g (0%) 2.10 g (4%)   Typical Serving size of 1.000 potato large (3" to 4-1/4" dia) (or 299.00g):    1.91 mg (14%) 281.06 kcal (14%) 63.03 g (48%) 0.45 g (1%) 6.28 g (11%)   Other serving sizes 1.000 potato medium (2-1/4" to 3-1/4" dia) (or 173.00g):   1.11 mg (8%) 162.62 kcal (8%) 36.47 g (28%) 0.26 g (0%) 3.63 g (6%)   Other serving sizes 1.000 potato small (1-3/4" to 2-1/2" dia) (or 138.00g):   0.88 mg (6%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%) 44. Potatoes, au gratin, home-prepared from recipe using margarine - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.64 mg (5%) 132.00 kcal (7%) 11.27 g (9%) 7.59 g (12%) 5.06 g (9%)   Typical Serving size of 1.000 cup (or 245.00g):    1.57 mg (11%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%) 45. Potatoes, au gratin, home-prepared from recipe using butter - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.64 mg (5%) 132.00 kcal (7%) 11.27 g (9%) 7.59 g (12%) 5.06 g (9%)   Typical Serving size of 1.000 cup (or 245.00g):    1.57 mg (11%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%) 46. Potatoes, french fried, all types, salt added in processing, frozen, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.62 mg (4%) 147.00 kcal (7%) 24.81 g (19%) 4.66 g (7%) 2.24 g (4%)   Typical Serving size of 10.000 strip (or 89.00g):    0.55 mg (4%) 130.83 kcal (7%) 22.08 g (17%) 4.15 g (6%) 1.99 g (4%)   Other serving sizes 1.000 package (9 oz) (or 255.00g):   1.58 mg (11%) 374.85 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%) 47. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.62 mg (4%) 150.00 kcal (8%) 23.96 g (18%) 4.99 g (8%) 2.34 g (4%)   Typical Serving size of 10.000 strip (or 82.00g):    0.51 mg (4%) 123 kcal (6%) 19.65 g (15%) 4.09 g (6%) 1.92 g (3%)   Other serving sizes 3.000 oz (or 85.00g):   0.53 mg (4%) 127.5 kcal (6%) 20.37 g (16%) 4.24 g (7%) 1.99 g (4%) 48. Potatoes, french fried, all types, salt not added in processing, frozen, as purchased - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.62 mg (4%) 150.00 kcal (8%) 24.81 g (19%) 4.66 g (7%) 2.24 g (4%)   Typical Serving size of 10.000 strips (or 65.00g):    0.4 mg (3%) 97.5 kcal (5%) 16.13 g (12%) 3.03 g (5%) 1.46 g (3%)   Other serving sizes 1.000 package (9 oz) (or 255.00g):   1.58 mg (11%) 382.5 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%) 49. Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.57 mg (4%) 158.00 kcal (8%) 25.55 g (20%) 5.48 g (8%) 2.75 g (5%)   Typical Serving size of 10.000 fries (or 76.00g):    0.43 mg (3%) 120.08 kcal (6%) 19.42 g (15%) 4.16 g (6%) 2.09 g (4%)   Other serving sizes 1.000 package (9 oz) and yields (or 198.00g):   1.13 mg (8%) 312.84 kcal (16%) 50.59 g (39%) 10.85 g (17%) 5.45 g (10%) 50. Potatoes, scalloped, home-prepared with margarine - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.57 mg (4%) 88.00 kcal (4%) 10.78 g (8%) 3.68 g (6%) 2.87 g (5%)   Typical Serving size of 1.000 cup (or 245.00g):    1.4 mg (10%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%) 51. Potatoes, scalloped, home-prepared with butter - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.57 mg (4%) 88.00 kcal (4%) 10.78 g (8%) 3.68 g (6%) 2.87 g (5%)   Typical Serving size of 1.000 cup (or 245.00g):    1.4 mg (10%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%) 52. Potatoes, hash brown, home-prepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.55 mg (4%) 265.00 kcal (13%) 35.11 g (27%) 12.52 g (19%) 3.00 g (5%)   Typical Serving size of 1.000 cup (or 156.00g):    0.86 mg (6%) 413.4 kcal (21%) 54.77 g (42%) 19.53 g (30%) 4.68 g (8%) 53. Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.54 mg (4%) 219.00 kcal (11%) 28.51 g (22%) 11.59 g (18%) 2.65 g (5%)   Typical Serving size of 1.000 cup prepared (or 150.00g):    0.81 mg (6%) 328.5 kcal (16%) 42.77 g (33%) 17.39 g (27%) 3.98 g (7%)   Other serving sizes 1.000 patty and oval (approx 3" x 1-1/2" x 1/2") (or 29.00g):   0.16 mg (1%) 63.51 kcal (3%) 8.27 g (6%) 3.36 g (5%) 0.77 g (1%)   Other serving sizes 1.000 package yield and 12 oz (or 205.00g):   1.11 mg (8%) 448.95 kcal (22%) 58.45 g (45%) 23.76 g (37%) 5.43 g (10%) 54. Potatoes, white, flesh and skin, raw - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.52 mg (4%) 69.00 kcal (3%) 15.71 g (12%) 0.10 g (0%) 1.68 g (3%)   Typical Serving size of 0.500 cup and diced (or 75.00g):    0.39 mg (3%) 51.75 kcal (3%) 11.78 g (9%) 0.08 g (0%) 1.26 g (2%)   Other serving sizes 1.000 large (3" to 4-1/4" dia.) (or 369.00g):   1.92 mg (14%) 254.61 kcal (13%) 57.97 g (45%) 0.37 g (1%) 6.2 g (11%)   Other serving sizes 1.000 medium (2+-1/4" to 3-1/4" dia.) (or 213.00g):   1.11 mg (8%) 146.97 kcal (7%) 33.46 g (26%) 0.21 g (0%) 3.58 g (6%)   Other serving sizes 1.000 small (1-3/4" to 2-1/4" dia.) (or 92.00g):   0.48 mg (3%) 63.48 kcal (3%) 14.45 g (11%) 0.09 g (0%) 1.55 g (3%) 55. Potatoes, roasted, salt added in processing, frozen, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.50 mg (4%) 130.00 kcal (7%) 26.15 g (20%) 1.81 g (3%) 2.22 g (4%)   Typical Serving size of 3.000 oz (or 85.00g):    0.43 mg (3%) 110.5 kcal (6%) 22.23 g (17%) 1.54 g (2%) 1.89 g (3%) 56. Potatoes, hash brown, refrigerated, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.48 mg (3%) 84.00 kcal (4%) 19.16 g (15%) 0.08 g (0%) 1.75 g (3%)   Typical Serving size of 1.000 cup unprepared (or 159.00g):    0.76 mg (5%) 133.56 kcal (7%) 30.46 g (23%) 0.13 g (0%) 2.78 g (5%) 57. Potatoes, yellow fleshed, french fried, frozen, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.48 mg (3%) 162.00 kcal (8%) 25.01 g (19%) 5.84 g (9%) 2.47 g (4%)   Typical Serving size of 3.000 oz (or 85.00g):    0.41 mg (3%) 137.7 kcal (7%) 21.26 g (16%) 4.96 g (8%) 2.1 g (4%) 58. Potatoes, o'brien, home-prepared - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.47 mg (3%) 81.00 kcal (4%) 15.47 g (12%) 1.28 g (2%) 2.35 g (4%)   Typical Serving size of 1.000 cup (or 194.00g):    0.91 mg (7%) 157.14 kcal (8%) 30.01 g (23%) 2.48 g (4%) 4.56 g (8%)   Other serving sizes 1.000 recipe yield (or 1162.00g):   5.46 mg (39%) 941.22 kcal (47%) 179.76 g (138%) 14.87 g (23%) 27.31 g (49%) 59. Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.45 mg (3%) 119.00 kcal (6%) 23.44 g (18%) 1.85 g (3%) 1.99 g (4%)   Typical Serving size of 3.000 oz (or 85.00g):    0.38 mg (3%) 101.15 kcal (5%) 19.92 g (15%) 1.57 g (2%) 1.69 g (3%) 60. Potatoes, microwaved, cooked in skin, flesh, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.41 mg (3%) 100.00 kcal (5%) 23.28 g (18%) 0.10 g (0%) 2.10 g (4%)   Typical Serving size of 0.500 cup (or 78.00g):    0.32 mg (2%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)   Other serving sizes 1.000 potato (2-1/3" x 4-3/4") (or 156.00g):   0.64 mg (5%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%) 61. Potatoes, microwaved, cooked in skin, flesh, without salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.41 mg (3%) 100.00 kcal (5%) 23.28 g (18%) 0.10 g (0%) 2.10 g (4%)   Typical Serving size of 0.500 cup (or 78.00g):    0.32 mg (2%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)   Other serving sizes 1.000 potato (2-1/3" x 4-3/4") (or 156.00g):   0.64 mg (5%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%) 62. Potatoes, scalloped, dry mix, prepared with water, whole milk and butter - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.38 mg (3%) 93.00 kcal (5%) 12.77 g (10%) 4.30 g (7%) 2.12 g (4%)   Typical Serving size of 1.000 cup (unprepared) (or 245.00g):    0.93 mg (7%) 227.85 kcal (11%) 31.29 g (24%) 10.54 g (16%) 5.19 g (9%)   Other serving sizes 0.167 package (5.5 oz) yields (or 137.00g):   0.52 mg (4%) 127.41 kcal (6%) 17.49 g (13%) 5.89 g (9%) 2.9 g (5%)   Other serving sizes 1.000 package yield and 5.5 oz (or 822.00g):   3.12 mg (22%) 764.46 kcal (38%) 104.97 g (81%) 35.35 g (54%) 17.43 g (31%) 63. Potatoes, baked, flesh, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.35 mg (3%) 93.00 kcal (5%) 21.55 g (17%) 0.10 g (0%) 1.96 g (4%)   Typical Serving size of 0.500 cup (or 61.00g):    0.21 mg (2%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)   Other serving sizes 1.000 potato (2-1/3" x 4-3/4") (or 156.00g):   0.55 mg (4%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%) 64. Potatoes, baked, flesh, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.35 mg (3%) 93.00 kcal (5%) 21.55 g (17%) 0.10 g (0%) 1.96 g (4%)   Typical Serving size of 0.500 cup (or 61.00g):    0.21 mg (2%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)   Other serving sizes 1.000 potato (2-1/3" x 4-3/4") (or 156.00g):   0.55 mg (4%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%) 65. Potatoes, au gratin, dry mix, prepared with water, whole milk and butter - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.32 mg (2%) 93.00 kcal (5%) 12.84 g (10%) 4.12 g (6%) 2.30 g (4%)   Typical Serving size of 0.167 package (5.5 oz) yields (or 137.00g):    0.44 mg (3%) 127.41 kcal (6%) 17.59 g (14%) 5.64 g (9%) 3.15 g (6%)   Other serving sizes 1.000 package yield and 5.5 oz (or 822.00g):   2.63 mg (19%) 764.46 kcal (38%) 105.54 g (81%) 33.87 g (52%) 18.91 g (34%) 66. Potatoes, boiled, cooked without skin, flesh, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 86.00 kcal (4%) 20.01 g (15%) 0.10 g (0%) 1.71 g (3%)   Typical Serving size of 0.500 cup (or 78.00g):    0.24 mg (2%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)   Other serving sizes 1.000 large (3" to 4-1/4" dia.) (or 300.00g):   0.93 mg (7%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)   Other serving sizes 1.000 medium (2-1/4" to 2-1/4" dia.) (or 167.00g):   0.52 mg (4%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)   Other serving sizes 1.000 small (1-3/4" to 2-1/2" dia.) (or 125.00g):   0.39 mg (3%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%) 67. Potatoes, boiled, cooked in skin, flesh, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 87.00 kcal (4%) 20.13 g (15%) 0.10 g (0%) 1.87 g (3%)   Typical Serving size of 0.500 cup (or 78.00g):    0.24 mg (2%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)   Other serving sizes 1.000 potato (2-1/2" dia and sphere) (or 136.00g):   0.42 mg (3%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%) 68. Potatoes, boiled, cooked in skin, flesh, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 87.00 kcal (4%) 20.13 g (15%) 0.10 g (0%) 1.87 g (3%)   Typical Serving size of 0.500 cup (or 78.00g):    0.24 mg (2%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)   Other serving sizes 1.000 potato (2-1/2" dia and sphere) (or 136.00g):   0.42 mg (3%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%) 69. Potatoes, boiled, cooked without skin, flesh, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 86.00 kcal (4%) 20.01 g (15%) 0.10 g (0%) 1.71 g (3%)   Typical Serving size of 0.500 cup (or 78.00g):    0.24 mg (2%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)   Other serving sizes 1.000 large (3" to 4-1/4" dia.) (or 300.00g):   0.93 mg (7%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)   Other serving sizes 1.000 medium (2-1/4" to 3-1/4" dia.) (or 167.00g):   0.52 mg (4%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)   Other serving sizes 1.000 small (1-3/4" to 2-1/2" dia.) (or 125.00g):   0.39 mg (3%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%) 70. Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 81.00 kcal (4%) 17.98 g (14%) 0.07 g (0%) 2.04 g (4%)   Typical Serving size of 3.000 oz (or 85.00g):    0.26 mg (2%) 68.85 kcal (3%) 15.28 g (12%) 0.06 g (0%) 1.73 g (3%) 71. Potatoes, mashed, ready-to-eat - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.27 mg (2%) 106.00 kcal (5%) 13.29 g (10%) 5.01 g (8%) 1.97 g (4%)   Typical Serving size of 1.000 cup (or 229.00g):    0.62 mg (4%) 242.74 kcal (12%) 30.43 g (23%) 11.47 g (18%) 4.51 g (8%)   Other serving sizes 1.000 container (or 700.00g):   1.89 mg (14%) 742 kcal (37%) 93.03 g (72%) 35.07 g (54%) 13.79 g (25%) 72. Potatoes, mashed, home-prepared, whole milk added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.27 mg (2%) 83.00 kcal (4%) 17.57 g (14%) 0.57 g (1%) 1.91 g (3%)   Typical Serving size of 1.000 cup (or 210.00g):    0.57 mg (4%) 174.3 kcal (9%) 36.9 g (28%) 1.2 g (2%) 4.01 g (7%) 73. Potatoes, mashed, home-prepared, whole milk and butter added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.26 mg (2%) 113.00 kcal (6%) 16.81 g (13%) 4.22 g (6%) 1.86 g (3%)   Typical Serving size of 1.000 cup (or 210.00g):    0.55 mg (4%) 237.3 kcal (12%) 35.3 g (27%) 8.86 g (14%) 3.91 g (7%) 74. Potatoes, mashed, home-prepared, whole milk and margarine added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.26 mg (2%) 113.00 kcal (6%) 16.94 g (13%) 4.20 g (6%) 1.96 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.55 mg (4%) 237.3 kcal (12%) 35.57 g (27%) 8.82 g (14%) 4.12 g (7%) 75. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.22 mg (2%) 113.00 kcal (6%) 15.02 g (12%) 5.60 g (9%) 1.90 g (3%)   Typical Serving size of 1.000 cup (or 210.00g):    0.46 mg (3%) 237.3 kcal (12%) 31.54 g (24%) 11.76 g (18%) 3.99 g (7%) 76. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.20 mg (1%) 116.00 kcal (6%) 16.13 g (12%) 4.80 g (7%) 2.13 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.42 mg (3%) 243.6 kcal (12%) 33.87 g (26%) 10.08 g (16%) 4.47 g (8%) 77. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.19 mg (1%) 108.00 kcal (5%) 14.40 g (11%) 4.93 g (8%) 2.05 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.4 mg (3%) 226.8 kcal (11%) 30.24 g (23%) 10.35 g (16%) 4.31 g (8%) 78. Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.19 mg (1%) 108.00 kcal (5%) 14.36 g (11%) 4.96 g (8%) 2.05 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.4 mg (3%) 226.8 kcal (11%) 30.16 g (23%) 10.42 g (16%) 4.31 g (8%)

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