Amount of Iron in Salmon

Welcome to the nutritional iron content in 30 different types of salmon, ranging from 1.06 mg to 0.25 mg per 100g. The basic type of salmon is Fish, salmon, pink, raw, where the amount of iron in 100g is 0.38 mg. 0.38 mg of iron per 100g, from Fish, salmon, pink, raw corresponds to 3% of the iron RDA. For a typical serving size of 3.000 oz (or 85.00 g) the amount of Iron is 0.32 mg. This corresponds to an RDA percentage of 2%.

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

Top twenty salmon products high in iron

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

1. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) : 1.06mg (8%RDA)
2. Fish, salmon, sockeye, canned, without salt, drained solids with bone : 1.06mg (8%RDA)
3. Fish, salmon, Atlantic, wild, cooked, dry heat : 1.03mg (7%RDA)
4. Fish, salmon, chinook, cooked, dry heat : 0.91mg (7%RDA)
5. Fish, salmon, chinook, smoked : 0.85mg (6%RDA)
6. Fish, salmon, chinook, smoked, (lox), regular : 0.85mg (6%RDA)
7. Fish, salmon, pink, canned, without salt, solids with bone and liquid : 0.84mg (6%RDA)
8. Fish, salmon, Atlantic, wild, raw : 0.80mg (6%RDA)
9. Fish, salmon, pink, canned, drained solids : 0.77mg (6%RDA)
10. Fish, salmon, chum, cooked, dry heat : 0.71mg (5%RDA)
11. Fish, salmon, coho, wild, cooked, moist heat : 0.71mg (5%RDA)
12. Fish, salmon, chum, canned, without salt, drained solids with bone : 0.70mg (5%RDA)
13. Fish, salmon, chum, canned, drained solids with bone : 0.70mg (5%RDA)
14. Fish, salmon, sockeye, canned, drained solids : 0.65mg (5%RDA)
15. Fish, salmon, pink, canned, total can contents : 0.64mg (5%RDA)
16. Fish, salmon, coho, wild, cooked, dry heat : 0.61mg (4%RDA)
17. Salmon, sockeye, canned, total can contents : 0.57mg (4%RDA)
18. Fish, Salmon, pink, canned, drained solids, without skin and bones : 0.57mg (4%RDA)
19. Fish, salmon, coho, wild, raw : 0.56mg (4%RDA)
20. Fish, salmon, chum, raw : 0.55mg (4%RDA)

Following on from the twenty top salmon items or products containing iron we have a more comprehensive break down of Fish, salmon, pink, raw, and the highest item containing iron which is Salmon, red (sockeye), filets with skin, smoked (Alaska Native). 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 salmon.

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

Fish, salmon, pink, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Fish, salmon, pink, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Finfish and Shellfish Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 127.00 kcal (6% RDA), the amount of Protein is 20.50 g (37% RDA), the amount of Total Fat is 4.40 g (7% RDA) and the amount of Carbohydrate is 0.00 g. The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in salmon.

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

Amount of iron per 100 Calories

100 calories of fish, salmon, pink, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 3.000 oz (or 85.00 g)

For the food Fish, salmon, pink, raw the typical serving size is 3.000 oz (or 85.00 g) which contains 0.32 mg of Iron. The iron percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 3.000 oz (or 85.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 107.95 kcal, the Protein content is 17.43 g, the Total Fat content is 3.74 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Fish, salmon, pink, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 3.000 oz or 85.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 74.4 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in salmon (per 100g)

This list of 30 types of salmon, is brought to you by www.dietandfitnesstoday.com and ranges from Salmon, red (sockeye), filets with skin, smoked (Alaska Native) through to Fish, salmon, chinook, raw 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 salmon.

The list below gives the total iron content in the 30 items from the general description 'salmon' 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 salmon 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 salmon ranked by the amount of iron per 100g is shown below in the salmon 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 10 items. The highest amount of iron from the 10 canned items is in Fish, salmon, sockeye, canned, without salt, drained solids with bone where the level is 1.06 mg per 100g.The total food items which are raw is 8 items. The highest amount of iron from the 8 raw items is in Fish, salmon, Atlantic, wild, raw where the content is 0.80 mg per 100g. The number of food items which are cooked are 9 items. The highest amount of iron from the 9 cooked items is in Fish, salmon, Atlantic, wild, cooked, dry heat where the amount is 1.03 mg per 100g. Comparing raw and cooked salmon shows that cooking can change the levels of iron by 0.23 mg in a 100g serving.

Average Content for salmon

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of salmon, based on the list below of 30 different items under the general description of salmon, is 0.64 mg of iron. This average value corresponds to 4.57 % 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 161.00 kcal, the average amount of Protein is 23.65 g, the average amount of Total Fat is 6.84 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Salmon, sockeye, canned, drained solids, without skin and bones which in 100g contains 0.48 mg of Iron. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Energy is 158.00 kcal, the amount of Protein is 26.33 g, the amount of Total Fat is 5.87 g and the amount of Carbohydrate is 0.00 g.

Highest iron Content per 100g

Using the list below for the 30 different salmon nutrition entries in our database, the highest amount of iron is found in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) which contains 1.06 mg of iron per 100g. The associated percentage of RDA is 8 %. For this 100g serving the Energy content is 345.00 kcal, the Protein content is 60.62 g, the Total Fat content is 11.43 g, the Carbohydrate content is 0.00 g.

The lowest amount of iron in 100g is in Fish, salmon, chinook, raw which contains 0.25 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 19.93 g, the amount of Total Fat is 10.43 g, the amount of Carbohydrate is 0.00 g.

The difference between the highest and lowest values gives a iron range of 0.81 mg per 100g. The range for the other nutrients are as follows; 166 kcal for Energy, 40.69 g for Protein, 1 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Fish, salmon, pink, raw contains 0.38 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 Salmon, red (sockeye), filets with skin, smoked (Alaska Native) which contains 1.14 mg in 1.000 filet (or 108.00 g). The percentage of the recommended daily value for this serving is 8 %. For this serving the Energy content is 372.6 kcal, the Protein content is 65.47 g, the Total Fat content is 12.34 g and the Carbohydrate content is 0 g.

Nutritional Information Summary

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

Salmon List, iron Content per 100g 1. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) - Iron   Nutritional Value : 15.00 / 100     food group - American Indian/Alaska Native Foods   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   1.06 mg (8%) 345.00 kcal (17%) 0.00 g (0%) 11.43 g (18%) 60.62 g (108%)   Typical Serving size of 1.000 filet (or 108.00g):    1.14 mg (8%) 372.6 kcal (19%) 0 g (0%) 12.34 g (19%) 65.47 g (117%)   Other serving sizes 1.000 strip (or 136.00g):   1.44 mg (10%) 469.2 kcal (23%) 0 g (0%) 15.54 g (24%) 82.44 g (147%) 2. Fish, salmon, sockeye, canned, without salt, drained solids with bone - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 153.00 kcal (8%) 0.00 g (0%) 7.31 g (11%) 20.47 g (37%)   Typical Serving size of 3.000 oz (or 85.00g):    0.9 mg (6%) 130.05 kcal (7%) 0 g (0%) 6.21 g (10%) 17.4 g (31%)   Other serving sizes 1.000 can (or 369.00g):   3.91 mg (28%) 564.57 kcal (28%) 0 g (0%) 26.97 g (41%) 75.53 g (135%) 3. Fish, salmon, Atlantic, wild, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.03 mg (7%) 182.00 kcal (9%) 0.00 g (0%) 8.13 g (13%) 25.44 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    0.88 mg (6%) 154.7 kcal (8%) 0 g (0%) 6.91 g (11%) 21.62 g (39%)   Other serving sizes 0.500 fillet (or 154.00g):   1.59 mg (11%) 280.28 kcal (14%) 0 g (0%) 12.52 g (19%) 39.18 g (70%) 4. Fish, salmon, chinook, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 231.00 kcal (12%) 0.00 g (0%) 13.38 g (21%) 25.72 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    0.77 mg (6%) 196.35 kcal (10%) 0 g (0%) 11.37 g (17%) 21.86 g (39%)   Other serving sizes 0.500 fillet (or 154.00g):   1.4 mg (10%) 355.74 kcal (18%) 0 g (0%) 20.61 g (32%) 39.61 g (71%) 5. Fish, salmon, chinook, smoked - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 117.00 kcal (6%) 0.00 g (0%) 4.32 g (7%) 18.28 g (33%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.24 mg (2%) 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)   Other serving sizes 3.000 oz (or 85.00g):   0.72 mg (5%) 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%)   Other serving sizes 1.000 cubic inch and boneless (or 17.00g):   0.14 mg (1%) 19.89 kcal (1%) 0 g (0%) 0.73 g (1%) 3.11 g (6%)   Other serving sizes 1.000 cup and cooked (or 136.00g):   1.16 mg (8%) 159.12 kcal (8%) 0 g (0%) 5.88 g (9%) 24.86 g (44%) 6. Fish, salmon, chinook, smoked, (lox), regular - Iron   Nutritional Value : 13.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 117.00 kcal (6%) 0.00 g (0%) 4.32 g (7%) 18.28 g (33%)   Typical Serving size of 1.000 oz (or 28.35g):    0.24 mg (2%) 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)   Other serving sizes 3.000 oz (or 85.00g):   0.72 mg (5%) 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%) 7. Fish, salmon, pink, canned, without salt, solids with bone and liquid - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 139.00 kcal (7%) 0.00 g (0%) 6.05 g (9%) 19.78 g (35%)   Typical Serving size of 3.000 oz (or 85.00g):    0.71 mg (5%) 118.15 kcal (6%) 0 g (0%) 5.14 g (8%) 16.81 g (30%)   Other serving sizes 1.000 can (or 454.00g):   3.81 mg (27%) 631.06 kcal (32%) 0 g (0%) 27.47 g (42%) 89.8 g (160%) 8. Fish, salmon, Atlantic, wild, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.80 mg (6%) 142.00 kcal (7%) 0.00 g (0%) 6.34 g (10%) 19.84 g (35%)   Typical Serving size of 3.000 oz (or 85.00g):    0.68 mg (5%) 120.7 kcal (6%) 0 g (0%) 5.39 g (8%) 16.86 g (30%)   Other serving sizes 0.500 fillet (or 198.00g):   1.58 mg (11%) 281.16 kcal (14%) 0 g (0%) 12.55 g (19%) 39.28 g (70%) 9. Fish, salmon, pink, canned, drained solids - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.77 mg (6%) 138.00 kcal (7%) 0.00 g (0%) 5.02 g (8%) 23.10 g (41%)   Typical Serving size of 3.000 oz (or 85.00g):    0.65 mg (5%) 117.3 kcal (6%) 0 g (0%) 4.27 g (7%) 19.64 g (35%)   Other serving sizes 1.000 can drained solids (total) (or 315.00g):   2.43 mg (17%) 434.7 kcal (22%) 0 g (0%) 15.81 g (24%) 72.77 g (130%) 10. Fish, salmon, chum, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 154.00 kcal (8%) 0.00 g (0%) 4.83 g (7%) 25.82 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    0.6 mg (4%) 130.9 kcal (7%) 0 g (0%) 4.11 g (6%) 21.95 g (39%)   Other serving sizes 0.500 fillet (or 154.00g):   1.09 mg (8%) 237.16 kcal (12%) 0 g (0%) 7.44 g (11%) 39.76 g (71%) 11. Fish, salmon, coho, wild, cooked, moist heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 184.00 kcal (9%) 0.00 g (0%) 7.50 g (12%) 27.36 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    0.6 mg (4%) 156.4 kcal (8%) 0 g (0%) 6.38 g (10%) 23.26 g (42%)   Other serving sizes 0.500 fillet (or 155.00g):   1.1 mg (8%) 285.2 kcal (14%) 0 g (0%) 11.63 g (18%) 42.41 g (76%) 12. Fish, salmon, chum, canned, without salt, drained solids with bone - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.70 mg (5%) 141.00 kcal (7%) 0.00 g (0%) 5.50 g (8%) 21.43 g (38%)   Typical Serving size of 3.000 oz (or 85.00g):    0.6 mg (4%) 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%)   Other serving sizes 1.000 can (or 369.00g):   2.58 mg (18%) 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%) 13. Fish, salmon, chum, canned, drained solids with bone - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.70 mg (5%) 141.00 kcal (7%) 0.00 g (0%) 5.50 g (8%) 21.43 g (38%)   Typical Serving size of 3.000 oz (or 85.00g):    0.6 mg (4%) 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%)   Other serving sizes 1.000 can (or 369.00g):   2.58 mg (18%) 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%) 14. Fish, salmon, sockeye, canned, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.65 mg (5%) 167.00 kcal (8%) 0.00 g (0%) 7.39 g (11%) 23.59 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    0.55 mg (4%) 141.95 kcal (7%) 0 g (0%) 6.28 g (10%) 20.05 g (36%)   Other serving sizes 1.000 can (or 337.00g):   2.19 mg (16%) 562.79 kcal (28%) 0 g (0%) 24.9 g (38%) 79.5 g (142%) 15. Fish, salmon, pink, canned, total can contents - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.64 mg (5%) 129.00 kcal (6%) 0.00 g (0%) 4.97 g (8%) 19.68 g (35%)   Typical Serving size of 3.000 oz (or 85.00g):    0.54 mg (4%) 109.65 kcal (5%) 0 g (0%) 4.22 g (6%) 16.73 g (30%)   Other serving sizes 1.000 can (or 411.00g):   2.63 mg (19%) 530.19 kcal (27%) 0 g (0%) 20.43 g (31%) 80.88 g (144%) 16. Fish, salmon, coho, wild, cooked, dry heat - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.61 mg (4%) 139.00 kcal (7%) 0.00 g (0%) 4.30 g (7%) 23.45 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    0.52 mg (4%) 118.15 kcal (6%) 0 g (0%) 3.66 g (6%) 19.93 g (36%)   Other serving sizes 0.500 fillet (or 178.00g):   1.09 mg (8%) 247.42 kcal (12%) 0 g (0%) 7.65 g (12%) 41.74 g (75%) 17. Salmon, sockeye, canned, total can contents - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.57 mg (4%) 153.00 kcal (8%) 0.00 g (0%) 7.17 g (11%) 20.63 g (37%)   Typical Serving size of 3.000 oz (or 85.00g):    0.48 mg (3%) 130.05 kcal (7%) 0 g (0%) 6.09 g (9%) 17.54 g (31%)   Other serving sizes 1.000 can total can contents (or 417.00g):   2.38 mg (17%) 638.01 kcal (32%) 0 g (0%) 29.9 g (46%) 86.03 g (154%) 18. Fish, Salmon, pink, canned, drained solids, without skin and bones - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.57 mg (4%) 136.00 kcal (7%) 0.00 g (0%) 4.21 g (6%) 24.62 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    0.48 mg (3%) 115.6 kcal (6%) 0 g (0%) 3.58 g (6%) 20.93 g (37%)   Other serving sizes 1.000 can drained solids and bone and skin removed (or 242.00g):   1.38 mg (10%) 329.12 kcal (16%) 0 g (0%) 10.19 g (16%) 59.58 g (106%) 19. Fish, salmon, coho, wild, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.56 mg (4%) 146.00 kcal (7%) 0.00 g (0%) 5.93 g (9%) 21.62 g (39%)   Typical Serving size of 3.000 oz (or 85.00g):    0.48 mg (3%) 124.1 kcal (6%) 0 g (0%) 5.04 g (8%) 18.38 g (33%)   Other serving sizes 0.500 fillet (or 198.00g):   1.11 mg (8%) 289.08 kcal (14%) 0 g (0%) 11.74 g (18%) 42.81 g (76%) 20. Fish, salmon, chum, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.55 mg (4%) 120.00 kcal (6%) 0.00 g (0%) 3.77 g (6%) 20.14 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    0.47 mg (3%) 102 kcal (5%) 0 g (0%) 3.2 g (5%) 17.12 g (31%)   Other serving sizes 0.500 fillet (or 198.00g):   1.09 mg (8%) 237.6 kcal (12%) 0 g (0%) 7.46 g (11%) 39.88 g (71%) 21. Fish, salmon, sockeye, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.52 mg (4%) 156.00 kcal (8%) 0.00 g (0%) 5.57 g (9%) 26.48 g (47%)   Typical Serving size of 3.000 oz (or 85.00g):    0.44 mg (3%) 132.6 kcal (7%) 0 g (0%) 4.73 g (7%) 22.51 g (40%)   Other serving sizes 0.500 fillet (or 155.00g):   0.81 mg (6%) 241.8 kcal (12%) 0 g (0%) 8.63 g (13%) 41.04 g (73%) 22. Salmon, sockeye, canned, drained solids, without skin and bones - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.48 mg (3%) 158.00 kcal (8%) 0.00 g (0%) 5.87 g (9%) 26.33 g (47%)   Typical Serving size of 3.000 oz (or 85.00g):    0.41 mg (3%) 134.3 kcal (7%) 0 g (0%) 4.99 g (8%) 22.38 g (40%)   Other serving sizes 1.000 can drained solids and bone and skin removed (or 247.00g):   1.19 mg (9%) 390.26 kcal (20%) 0 g (0%) 14.5 g (22%) 65.04 g (116%) 23. Fish, salmon, pink, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.45 mg (3%) 153.00 kcal (8%) 0.00 g (0%) 5.28 g (8%) 24.58 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    0.38 mg (3%) 130.05 kcal (7%) 0 g (0%) 4.49 g (7%) 20.89 g (37%)   Other serving sizes 0.500 fillet (or 124.00g):   0.56 mg (4%) 189.72 kcal (9%) 0 g (0%) 6.55 g (10%) 30.48 g (54%) 24. Fish, salmon, sockeye, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.43 mg (3%) 131.00 kcal (7%) 0.00 g (0%) 4.69 g (7%) 22.25 g (40%)   Typical Serving size of 1.000 oz and boneless (or 28.35g):    0.12 mg (1%) 37.14 kcal (2%) 0 g (0%) 1.33 g (2%) 6.31 g (11%)   Other serving sizes 0.500 fillet (or 198.00g):   0.85 mg (6%) 259.38 kcal (13%) 0 g (0%) 9.29 g (14%) 44.06 g (79%)   Other serving sizes 3.000 oz (or 85.00g):   0.37 mg (3%) 111.35 kcal (6%) 0 g (0%) 3.99 g (6%) 18.91 g (34%) 25. Fish, salmon, coho, farmed, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.39 mg (3%) 178.00 kcal (9%) 0.00 g (0%) 8.23 g (13%) 24.30 g (43%)   Typical Serving size of 1.000 fillet (or 143.00g):    0.56 mg (4%) 254.54 kcal (13%) 0 g (0%) 11.77 g (18%) 34.75 g (62%)   Other serving sizes 3.000 oz (or 85.00g):   0.33 mg (2%) 151.3 kcal (8%) 0 g (0%) 7 g (11%) 20.66 g (37%) 26. Fish, salmon, pink, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.38 mg (3%) 127.00 kcal (6%) 0.00 g (0%) 4.40 g (7%) 20.50 g (37%)   Typical Serving size of 3.000 oz (or 85.00g):    0.32 mg (2%) 107.95 kcal (5%) 0 g (0%) 3.74 g (6%) 17.43 g (31%)   Other serving sizes 0.500 fillet (or 159.00g):   0.6 mg (4%) 201.93 kcal (10%) 0 g (0%) 7 g (11%) 32.6 g (58%) 27. Fish, salmon, Atlantic, farmed, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.34 mg (2%) 208.00 kcal (10%) 0.00 g (0%) 13.42 g (21%) 20.42 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    0.29 mg (2%) 176.8 kcal (9%) 0 g (0%) 11.41 g (18%) 17.36 g (31%)   Other serving sizes 0.500 fillet (or 198.00g):   0.67 mg (5%) 411.84 kcal (21%) 0 g (0%) 26.57 g (41%) 40.43 g (72%) 28. Fish, salmon, Atlantic, farmed, cooked, dry heat - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.34 mg (2%) 206.00 kcal (10%) 0.00 g (0%) 12.35 g (19%) 22.10 g (39%)   Typical Serving size of 3.000 oz (or 85.00g):    0.29 mg (2%) 175.1 kcal (9%) 0 g (0%) 10.5 g (16%) 18.79 g (34%)   Other serving sizes 0.500 fillet (or 178.00g):   0.61 mg (4%) 366.68 kcal (18%) 0 g (0%) 21.98 g (34%) 39.34 g (70%) 29. Fish, salmon, coho, farmed, raw - Iron   Nutritional Value : 15.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.34 mg (2%) 160.00 kcal (8%) 0.00 g (0%) 7.67 g (12%) 21.27 g (38%)   Typical Serving size of 3.000 oz (or 85.00g):    0.29 mg (2%) 136 kcal (7%) 0 g (0%) 6.52 g (10%) 18.08 g (32%)   Other serving sizes 1.000 fillet (or 159.00g):   0.54 mg (4%) 254.4 kcal (13%) 0 g (0%) 12.2 g (19%) 33.82 g (60%) 30. Fish, salmon, chinook, raw - Iron   Nutritional Value : 16.00 / 100     food group - Finfish and Shellfish Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.25 mg (2%) 179.00 kcal (9%) 0.00 g (0%) 10.43 g (16%) 19.93 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    0.21 mg (2%) 152.15 kcal (8%) 0 g (0%) 8.87 g (14%) 16.94 g (30%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito