Amount of Iron in Spices

Welcome to the nutritional iron content in 42 different types of spices, ranging from 123.60 mg to 3.04 mg per 100g. The basic type of spices is Spices, saffron, where the amount of iron in 100g is 11.10 mg. 11.10 mg of iron per 100g, from Spices, saffron corresponds to 79% of the iron RDA. For a typical serving size of 1.000 tsp (or 0.70 g) the amount of Iron is 0.08 mg. This corresponds to an RDA percentage of 1%.

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

Top twenty spices products high in iron

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

1. Spices, thyme, dried : 123.60mg (883%RDA)
2. Spices, basil, dried : 89.80mg (641%RDA)
3. Spices, marjoram, dried : 82.71mg (591%RDA)
4. Spices, cumin seed : 66.36mg (474%RDA)
5. Spices, turmeric, ground : 55.00mg (393%RDA)
6. Spices, dill weed, dried : 48.78mg (348%RDA)
7. Spices, celery seed : 44.90mg (321%RDA)
8. Spices, bay leaf : 43.00mg (307%RDA)
9. Spices, coriander leaf, dried : 42.46mg (303%RDA)
10. Spices, savory, ground : 37.88mg (271%RDA)
11. Spices, anise seed : 36.96mg (264%RDA)
12. Spices, oregano, dried : 36.80mg (263%RDA)
13. Spices, poultry seasoning : 35.30mg (252%RDA)
14. Spices, fenugreek seed : 33.53mg (240%RDA)
15. Spices, tarragon, dried : 32.30mg (231%RDA)
16. Spices, chervil, dried : 31.95mg (228%RDA)
17. Spices, rosemary, dried : 29.25mg (209%RDA)
18. Spices, sage, ground : 28.12mg (201%RDA)
19. Spices, parsley, dried : 22.04mg (157%RDA)
20. Spices, paprika : 21.14mg (151%RDA)

Following on from the twenty top spices items or products containing iron we have a more comprehensive break down of Spices, saffron, and the highest item containing iron which is Spices, thyme, dried. 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 42 types of spices.

At the bottom of the page is the full list for the 42 different types of spices based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in spices.

Spices, saffron - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Spices, saffron should be considered along with the iron content.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 310.00 kcal (16% RDA), the amount of Protein is 11.43 g (20% RDA), the amount of Total Fat is 5.85 g (9% RDA) and the amount of Carbohydrate is 65.37 g (50% 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 spices.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spices, saffron has a nutritional value score of 18.00 out of 100.Comparing the iron content and the nutritional density in 100g for Spices, saffron; 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 spices, saffron 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 tsp (or 0.70 g)

For the food Spices, saffron the typical serving size is 1.000 tsp (or 0.70 g) which contains 0.08 mg of Iron. The iron percentage of the recommended daily value for this serving is 1 %.

To give 100% of the RDA, 100.0 servings of the typical serving size 1.000 tsp (or 0.70 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 2.17 kcal, the Protein content is 0.08 g, the Total Fat content is 0.04 g and the Carbohydrate content is 0.46 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 Spices, saffron

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 tsp or 0.70 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 0.2 (kcal).The total calories from carbohydrate is 1.6 (kcal).

Milligrams of iron in spices (per 100g)

This list of 42 types of spices, is brought to you by www.dietandfitnesstoday.com and ranges from Spices, thyme, dried through to Spices, nutmeg, ground 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 spices.

The list below gives the total iron content in the 42 items from the general description 'spices' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 42 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 spices 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 spices ranked by the amount of iron per 100g is shown below in the spices calories chart.

Average Content for spices

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of spices, based on the list below of 42 different items under the general description of spices, is 28.92 mg of iron. This average value corresponds to 206.57 % 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 321.43 kcal, the average amount of Protein is 13.55 g, the average amount of Total Fat is 11.85 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Spices, ginger, ground which in 100g contains 19.80 mg of Iron. This corresponds to 141 % of the recommended daily allowance. For this serving the amount of Energy is 335.00 kcal, the amount of Protein is 8.98 g, the amount of Total Fat is 4.24 g and the amount of Carbohydrate is 71.62 g.

Highest iron Content per 100g

Using the list below for the 42 different spices nutrition entries in our database, the highest amount of iron is found in Spices, thyme, dried which contains 123.60 mg of iron per 100g. The associated percentage of RDA is 883 %. For this 100g serving the Energy content is 276.00 kcal, the Protein content is 9.11 g, the Total Fat content is 7.43 g, the Carbohydrate content is 63.94 g.

The lowest amount of iron in 100g is in Spices, nutmeg, ground which contains 3.04 mg. This gives as percentage of the recommended daily allowance 22 % of the RDA. For this 100g serving the amount of Energy is 525.00 kcal, the amount of Protein is 5.84 g, the amount of Total Fat is 36.31 g, the amount of Carbohydrate is 49.29 g.

The difference between the highest and lowest values gives a iron range of 120.56 mg per 100g. The range for the other nutrients are as follows; 249 kcal for Energy, 3.27 g for Protein, 28.88 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 Spices, saffron contains 11.10 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 Spices, turmeric, ground which contains 1.65 mg in 1.000 tsp (or 3.00 g). The percentage of the recommended daily value for this serving is 12 %. For this serving the Energy content is 9.36 kcal, the Protein content is 0.29 g, the Total Fat content is 0.1 g and the Carbohydrate content is 2.01 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 rich in iron.

Spices List, iron Content per 100g 1. Spices, thyme, dried - Iron   Nutritional Value : 25.00 / 100     food group -   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   123.60 mg (883%) 276.00 kcal (14%) 63.94 g (49%) 7.43 g (11%) 9.11 g (16%)   Typical Serving size of 1.000 tsp and leaves (or 1.00g):    1.24 mg (9%) 2.76 kcal (0%) 0.64 g (0%) 0.07 g (0%) 0.09 g (0%)   Other serving sizes 1.000 tbsp and leaves (or 2.70g):   3.34 mg (24%) 7.45 kcal (0%) 1.73 g (1%) 0.2 g (0%) 0.25 g (0%)   Other serving sizes 1.000 tsp and ground (or 1.40g):   1.73 mg (12%) 3.86 kcal (0%) 0.9 g (1%) 0.1 g (0%) 0.13 g (0%)   Other serving sizes 1.000 tbsp and ground (or 4.30g):   5.31 mg (38%) 11.87 kcal (1%) 2.75 g (2%) 0.32 g (0%) 0.39 g (1%) 2. Spices, basil, dried - Iron   Nutritional Value : 27.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   89.80 mg (641%) 233.00 kcal (12%) 47.75 g (37%) 4.07 g (6%) 22.98 g (41%)   Typical Serving size of 1.000 tsp and leaves (or 0.70g):    0.63 mg (5%) 1.63 kcal (0%) 0.33 g (0%) 0.03 g (0%) 0.16 g (0%)   Other serving sizes 1.000 tbsp and leaves (or 2.10g):   1.89 mg (14%) 4.89 kcal (0%) 1 g (1%) 0.09 g (0%) 0.48 g (1%)   Other serving sizes 1.000 tsp and ground (or 1.40g):   1.26 mg (9%) 3.26 kcal (0%) 0.67 g (1%) 0.06 g (0%) 0.32 g (1%)   Other serving sizes 1.000 tbsp and ground (or 4.50g):   4.04 mg (29%) 10.49 kcal (1%) 2.15 g (2%) 0.18 g (0%) 1.03 g (2%) 3. Spices, marjoram, dried - Iron   Nutritional Value : 26.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   82.71 mg (591%) 271.00 kcal (14%) 60.56 g (47%) 7.04 g (11%) 12.66 g (23%)   Typical Serving size of 1.000 tsp (or 0.60g):    0.5 mg (4%) 1.63 kcal (0%) 0.36 g (0%) 0.04 g (0%) 0.08 g (0%)   Other serving sizes 1.000 tbsp (or 1.70g):   1.41 mg (10%) 4.61 kcal (0%) 1.03 g (1%) 0.12 g (0%) 0.22 g (0%) 4. Spices, cumin seed - Iron   Nutritional Value : 20.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   66.36 mg (474%) 375.00 kcal (19%) 44.24 g (34%) 22.27 g (34%) 17.81 g (32%)   Typical Serving size of 1.000 tsp and whole (or 2.10g):    1.39 mg (10%) 7.88 kcal (0%) 0.93 g (1%) 0.47 g (1%) 0.37 g (1%)   Other serving sizes 1.000 tbsp and whole (or 6.00g):   3.98 mg (28%) 22.5 kcal (1%) 2.65 g (2%) 1.34 g (2%) 1.07 g (2%) 5. Spices, turmeric, ground - Iron   Nutritional Value : 19.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   55.00 mg (393%) 312.00 kcal (16%) 67.14 g (52%) 3.25 g (5%) 9.68 g (17%)   Typical Serving size of 1.000 tsp (or 3.00g):    1.65 mg (12%) 9.36 kcal (0%) 2.01 g (2%) 0.1 g (0%) 0.29 g (1%)   Other serving sizes 1.000 tbsp (or 9.40g):   5.17 mg (37%) 29.33 kcal (1%) 6.31 g (5%) 0.31 g (0%) 0.91 g (2%) 6. Spices, dill weed, dried - Iron   Nutritional Value : 25.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   48.78 mg (348%) 253.00 kcal (13%) 55.82 g (43%) 4.36 g (7%) 19.96 g (36%)   Typical Serving size of 1.000 tsp (or 1.00g):    0.49 mg (4%) 2.53 kcal (0%) 0.56 g (0%) 0.04 g (0%) 0.2 g (0%)   Other serving sizes 1.000 tbsp (or 3.10g):   1.51 mg (11%) 7.84 kcal (0%) 1.73 g (1%) 0.14 g (0%) 0.62 g (1%) 7. Spices, celery seed - Iron   Nutritional Value : 20.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   44.90 mg (321%) 392.00 kcal (20%) 41.35 g (32%) 25.27 g (39%) 18.07 g (32%)   Typical Serving size of 1.000 tsp (or 2.00g):    0.9 mg (6%) 7.84 kcal (0%) 0.83 g (1%) 0.51 g (1%) 0.36 g (1%)   Other serving sizes 1.000 tbsp (or 6.50g):   2.92 mg (21%) 25.48 kcal (1%) 2.69 g (2%) 1.64 g (3%) 1.17 g (2%) 8. Spices, bay leaf - Iron   Nutritional Value : 21.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   43.00 mg (307%) 313.00 kcal (16%) 74.97 g (58%) 8.36 g (13%) 7.61 g (14%)   Typical Serving size of 1.000 tsp and crumbled (or 0.60g):    0.26 mg (2%) 1.88 kcal (0%) 0.45 g (0%) 0.05 g (0%) 0.05 g (0%)   Other serving sizes 1.000 tbsp and crumbled (or 1.80g):   0.77 mg (6%) 5.63 kcal (0%) 1.35 g (1%) 0.15 g (0%) 0.14 g (0%) 9. Spices, coriander leaf, dried - Iron   Nutritional Value : 27.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   42.46 mg (303%) 279.00 kcal (14%) 52.10 g (40%) 4.78 g (7%) 21.93 g (39%)   Typical Serving size of 1.000 tsp (or 0.60g):    0.25 mg (2%) 1.67 kcal (0%) 0.31 g (0%) 0.03 g (0%) 0.13 g (0%)   Other serving sizes 1.000 tbsp (or 1.80g):   0.76 mg (5%) 5.02 kcal (0%) 0.94 g (1%) 0.09 g (0%) 0.39 g (1%) 10. Spices, savory, ground - Iron   Nutritional Value : 24.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   37.88 mg (271%) 272.00 kcal (14%) 68.73 g (53%) 5.91 g (9%) 6.73 g (12%)   Typical Serving size of 1.000 tsp (or 1.40g):    0.53 mg (4%) 3.81 kcal (0%) 0.96 g (1%) 0.08 g (0%) 0.09 g (0%)   Other serving sizes 1.000 tbsp (or 4.40g):   1.67 mg (12%) 11.97 kcal (1%) 3.02 g (2%) 0.26 g (0%) 0.3 g (1%) 11. Spices, anise seed - Iron   Nutritional Value : 19.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   36.96 mg (264%) 337.00 kcal (17%) 50.02 g (38%) 15.90 g (24%) 17.60 g (31%)   Typical Serving size of 1.000 tsp and whole (or 2.10g):    0.78 mg (6%) 7.08 kcal (0%) 1.05 g (1%) 0.33 g (1%) 0.37 g (1%)   Other serving sizes 1.000 tbsp and whole (or 6.70g):   2.48 mg (18%) 22.58 kcal (1%) 3.35 g (3%) 1.07 g (2%) 1.18 g (2%) 12. Spices, oregano, dried - Iron   Nutritional Value : 25.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   36.80 mg (263%) 265.00 kcal (13%) 68.92 g (53%) 4.28 g (7%) 9.00 g (16%)   Typical Serving size of 1.000 tsp and leaves (or 1.00g):    0.37 mg (3%) 2.65 kcal (0%) 0.69 g (1%) 0.04 g (0%) 0.09 g (0%)   Other serving sizes 1.000 tsp and ground (or 1.80g):   0.66 mg (5%) 4.77 kcal (0%) 1.24 g (1%) 0.08 g (0%) 0.16 g (0%) 13. Spices, poultry seasoning - Iron   Nutritional Value : 21.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   35.30 mg (252%) 307.00 kcal (15%) 65.59 g (50%) 7.53 g (12%) 9.59 g (17%)   Typical Serving size of 1.000 tsp (or 1.50g):    0.53 mg (4%) 4.61 kcal (0%) 0.98 g (1%) 0.11 g (0%) 0.14 g (0%)   Other serving sizes 1.000 tbsp (or 4.40g):   1.55 mg (11%) 13.51 kcal (1%) 2.89 g (2%) 0.33 g (1%) 0.42 g (1%) 14. Spices, fenugreek seed - Iron   Nutritional Value : 18.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   33.53 mg (240%) 323.00 kcal (16%) 58.35 g (45%) 6.41 g (10%) 23.00 g (41%)   Typical Serving size of 1.000 tsp (or 3.70g):    1.24 mg (9%) 11.95 kcal (1%) 2.16 g (2%) 0.24 g (0%) 0.85 g (2%)   Other serving sizes 1.000 tbsp (or 11.10g):   3.72 mg (27%) 35.85 kcal (2%) 6.48 g (5%) 0.71 g (1%) 2.55 g (5%) 15. Spices, tarragon, dried - Iron   Nutritional Value : 23.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   32.30 mg (231%) 295.00 kcal (15%) 50.22 g (39%) 7.24 g (11%) 22.77 g (41%)   Typical Serving size of 1.000 tsp and leaves (or 0.60g):    0.19 mg (1%) 1.77 kcal (0%) 0.3 g (0%) 0.04 g (0%) 0.14 g (0%)   Other serving sizes 1.000 tbsp and leaves (or 1.80g):   0.58 mg (4%) 5.31 kcal (0%) 0.9 g (1%) 0.13 g (0%) 0.41 g (1%)   Other serving sizes 1.000 tsp and ground (or 1.60g):   0.52 mg (4%) 4.72 kcal (0%) 0.8 g (1%) 0.12 g (0%) 0.36 g (1%)   Other serving sizes 1.000 tbsp and ground (or 4.80g):   1.55 mg (11%) 14.16 kcal (1%) 2.41 g (2%) 0.35 g (1%) 1.09 g (2%) 16. Spices, chervil, dried - Iron   Nutritional Value : 25.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   31.95 mg (228%) 237.00 kcal (12%) 49.10 g (38%) 3.90 g (6%) 23.20 g (41%)   Typical Serving size of 1.000 tsp (or 0.60g):    0.19 mg (1%) 1.42 kcal (0%) 0.29 g (0%) 0.02 g (0%) 0.14 g (0%)   Other serving sizes 1.000 tbsp (or 1.90g):   0.61 mg (4%) 4.5 kcal (0%) 0.93 g (1%) 0.07 g (0%) 0.44 g (1%) 17. Spices, rosemary, dried - Iron   Nutritional Value : 21.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   29.25 mg (209%) 331.00 kcal (17%) 64.06 g (49%) 15.22 g (23%) 4.88 g (9%)   Typical Serving size of 1.000 tsp (or 1.20g):    0.35 mg (3%) 3.97 kcal (0%) 0.77 g (1%) 0.18 g (0%) 0.06 g (0%)   Other serving sizes 1.000 tbsp (or 3.30g):   0.97 mg (7%) 10.92 kcal (1%) 2.11 g (2%) 0.5 g (1%) 0.16 g (0%) 18. Spices, sage, ground - Iron   Nutritional Value : 24.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   28.12 mg (201%) 315.00 kcal (16%) 60.73 g (47%) 12.75 g (20%) 10.63 g (19%)   Typical Serving size of 1.000 tsp (or 0.70g):    0.2 mg (1%) 2.21 kcal (0%) 0.43 g (0%) 0.09 g (0%) 0.07 g (0%)   Other serving sizes 1.000 tbsp (or 2.00g):   0.56 mg (4%) 6.3 kcal (0%) 1.21 g (1%) 0.26 g (0%) 0.21 g (0%) 19. Spices, parsley, dried - Iron   Nutritional Value : 26.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   22.04 mg (157%) 292.00 kcal (15%) 50.64 g (39%) 5.48 g (8%) 26.63 g (48%)   Typical Serving size of 1.000 tsp (or 0.50g):    0.11 mg (1%) 1.46 kcal (0%) 0.25 g (0%) 0.03 g (0%) 0.13 g (0%)   Other serving sizes 1.000 tbsp (or 1.60g):   0.35 mg (3%) 4.67 kcal (0%) 0.81 g (1%) 0.09 g (0%) 0.43 g (1%) 20. Spices, paprika - Iron   Nutritional Value : 24.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   21.14 mg (151%) 282.00 kcal (14%) 53.99 g (42%) 12.89 g (20%) 14.14 g (25%)   Typical Serving size of 1.000 tsp (or 2.30g):    0.49 mg (4%) 6.49 kcal (0%) 1.24 g (1%) 0.3 g (0%) 0.33 g (1%)   Other serving sizes 1.000 tbsp (or 6.80g):   1.44 mg (10%) 19.18 kcal (1%) 3.67 g (3%) 0.88 g (1%) 0.96 g (2%) 21. Spices, ginger, ground - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   19.80 mg (141%) 335.00 kcal (17%) 71.62 g (55%) 4.24 g (7%) 8.98 g (16%)   Typical Serving size of 1.000 tsp (or 1.80g):    0.36 mg (3%) 6.03 kcal (0%) 1.29 g (1%) 0.08 g (0%) 0.16 g (0%)   Other serving sizes 1.000 tbsp (or 5.20g):   1.03 mg (7%) 17.42 kcal (1%) 3.72 g (3%) 0.22 g (0%) 0.47 g (1%) 22. Spices, pumpkin pie spice - Iron   Nutritional Value : 19.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   19.71 mg (141%) 342.00 kcal (17%) 69.28 g (53%) 12.60 g (19%) 5.76 g (10%)   Typical Serving size of 1.000 tsp (or 1.70g):    0.34 mg (2%) 5.81 kcal (0%) 1.18 g (1%) 0.21 g (0%) 0.1 g (0%)   Other serving sizes 1.000 tbsp (or 5.60g):   1.1 mg (8%) 19.15 kcal (1%) 3.88 g (3%) 0.71 g (1%) 0.32 g (1%) 23. Spices, curry powder - Iron   Nutritional Value : 21.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   19.10 mg (136%) 325.00 kcal (16%) 55.83 g (43%) 14.01 g (22%) 14.29 g (26%)   Typical Serving size of 1.000 tsp (or 2.00g):    0.38 mg (3%) 6.5 kcal (0%) 1.12 g (1%) 0.28 g (0%) 0.29 g (1%)   Other serving sizes 1.000 tbsp (or 6.30g):   1.2 mg (9%) 20.48 kcal (1%) 3.52 g (3%) 0.88 g (1%) 0.9 g (2%) 24. Spices, fennel seed - Iron   Nutritional Value : 20.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   18.54 mg (132%) 345.00 kcal (17%) 52.29 g (40%) 14.87 g (23%) 15.80 g (28%)   Typical Serving size of 1.000 tsp and whole (or 2.00g):    0.37 mg (3%) 6.9 kcal (0%) 1.05 g (1%) 0.3 g (0%) 0.32 g (1%)   Other serving sizes 1.000 tbsp and whole (or 5.80g):   1.08 mg (8%) 20.01 kcal (1%) 3.03 g (2%) 0.86 g (1%) 0.92 g (2%) 25. Spices, chili powder - Iron   Nutritional Value : 23.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   17.30 mg (124%) 282.00 kcal (14%) 49.70 g (38%) 14.28 g (22%) 13.46 g (24%)   Typical Serving size of 1.000 tsp (or 2.70g):    0.47 mg (3%) 7.61 kcal (0%) 1.34 g (1%) 0.39 g (1%) 0.36 g (1%)   Other serving sizes 1.000 tbsp (or 8.00g):   1.38 mg (10%) 22.56 kcal (1%) 3.98 g (3%) 1.14 g (2%) 1.08 g (2%) 26. Spices, dill seed - Iron   Nutritional Value : 20.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   16.33 mg (117%) 305.00 kcal (15%) 55.17 g (42%) 14.54 g (22%) 15.98 g (29%)   Typical Serving size of 1.000 tsp (or 2.10g):    0.34 mg (2%) 6.41 kcal (0%) 1.16 g (1%) 0.31 g (0%) 0.34 g (1%)   Other serving sizes 1.000 tbsp (or 6.60g):   1.08 mg (8%) 20.13 kcal (1%) 3.64 g (3%) 0.96 g (1%) 1.05 g (2%) 27. Spices, coriander seed - Iron   Nutritional Value : 19.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   16.32 mg (117%) 298.00 kcal (15%) 54.99 g (42%) 17.77 g (27%) 12.37 g (22%)   Typical Serving size of 1.000 tsp (or 1.80g):    0.29 mg (2%) 5.36 kcal (0%) 0.99 g (1%) 0.32 g (0%) 0.22 g (0%)   Other serving sizes 1.000 tbsp (or 5.00g):   0.82 mg (6%) 14.9 kcal (1%) 2.75 g (2%) 0.89 g (1%) 0.62 g (1%) 28. Spices, caraway seed - Iron   Nutritional Value : 21.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   16.23 mg (116%) 333.00 kcal (17%) 49.90 g (38%) 14.59 g (22%) 19.77 g (35%)   Typical Serving size of 1.000 tsp (or 2.10g):    0.34 mg (2%) 6.99 kcal (0%) 1.05 g (1%) 0.31 g (0%) 0.42 g (1%)   Other serving sizes 1.000 tbsp (or 6.70g):   1.09 mg (8%) 22.31 kcal (1%) 3.34 g (3%) 0.98 g (2%) 1.32 g (2%) 29. Spices, pepper, white - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   14.31 mg (102%) 296.00 kcal (15%) 68.61 g (53%) 2.12 g (3%) 10.40 g (19%)   Typical Serving size of 1.000 tsp and ground (or 2.40g):    0.34 mg (2%) 7.1 kcal (0%) 1.65 g (1%) 0.05 g (0%) 0.25 g (0%)   Other serving sizes 1.000 tbsp and ground (or 7.10g):   1.02 mg (7%) 21.02 kcal (1%) 4.87 g (4%) 0.15 g (0%) 0.74 g (1%) 30. Spices, cardamom - Iron   Nutritional Value : 18.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   13.97 mg (100%) 311.00 kcal (16%) 68.47 g (53%) 6.70 g (10%) 10.76 g (19%)   Typical Serving size of 1.000 tsp and ground (or 2.00g):    0.28 mg (2%) 6.22 kcal (0%) 1.37 g (1%) 0.13 g (0%) 0.22 g (0%)   Other serving sizes 1.000 tbsp and ground (or 5.80g):   0.81 mg (6%) 18.04 kcal (1%) 3.97 g (3%) 0.39 g (1%) 0.62 g (1%) 31. Spices, mace, ground - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   13.90 mg (99%) 475.00 kcal (24%) 50.50 g (39%) 32.38 g (50%) 6.71 g (12%)   Typical Serving size of 1.000 tsp (or 1.70g):    0.24 mg (2%) 8.08 kcal (0%) 0.86 g (1%) 0.55 g (1%) 0.11 g (0%)   Other serving sizes 1.000 tbsp (or 5.30g):   0.74 mg (5%) 25.18 kcal (1%) 2.68 g (2%) 1.72 g (3%) 0.36 g (1%) 32. Spices, cloves, ground - Iron   Nutritional Value : 21.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   11.83 mg (85%) 274.00 kcal (14%) 65.53 g (50%) 13.00 g (20%) 5.97 g (11%)   Typical Serving size of 1.000 tsp (or 2.10g):    0.25 mg (2%) 5.75 kcal (0%) 1.38 g (1%) 0.27 g (0%) 0.13 g (0%)   Other serving sizes 1.000 tbsp (or 6.50g):   0.77 mg (6%) 17.81 kcal (1%) 4.26 g (3%) 0.85 g (1%) 0.39 g (1%) 33. Spices, saffron - Iron   Nutritional Value : 18.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   11.10 mg (79%) 310.00 kcal (16%) 65.37 g (50%) 5.85 g (9%) 11.43 g (20%)   Typical Serving size of 1.000 tsp (or 0.70g):    0.08 mg (1%) 2.17 kcal (0%) 0.46 g (0%) 0.04 g (0%) 0.08 g (0%)   Other serving sizes 1.000 tbsp (or 2.10g):   0.23 mg (2%) 6.51 kcal (0%) 1.37 g (1%) 0.12 g (0%) 0.24 g (0%) 34. Spices, poppy seed - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.76 mg (70%) 525.00 kcal (26%) 28.13 g (22%) 41.56 g (64%) 17.99 g (32%)   Typical Serving size of 1.000 tsp (or 2.80g):    0.27 mg (2%) 14.7 kcal (1%) 0.79 g (1%) 1.16 g (2%) 0.5 g (1%)   Other serving sizes 1.000 tbsp (or 8.80g):   0.86 mg (6%) 46.2 kcal (2%) 2.48 g (2%) 3.66 g (6%) 1.58 g (3%) 35. Spices, pepper, black - Iron   Nutritional Value : 19.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.71 mg (69%) 251.00 kcal (13%) 63.95 g (49%) 3.26 g (5%) 10.39 g (19%)   Typical Serving size of 1.000 tsp and ground (or 2.30g):    0.22 mg (2%) 5.77 kcal (0%) 1.47 g (1%) 0.07 g (0%) 0.24 g (0%)   Other serving sizes 1.000 tbsp and ground (or 6.90g):   0.67 mg (5%) 17.32 kcal (1%) 4.41 g (3%) 0.22 g (0%) 0.72 g (1%)   Other serving sizes 1.000 tsp and whole (or 2.90g):   0.28 mg (2%) 7.28 kcal (0%) 1.85 g (1%) 0.09 g (0%) 0.3 g (1%)   Other serving sizes 1.000 dash (or 0.10g):   0.01 mg (0%) 0.25 kcal (0%) 0.06 g (0%) 0 g (0%) 0.01 g (0%) 36. Spices, mustard seed, ground - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.21 mg (66%) 508.00 kcal (25%) 28.09 g (22%) 36.24 g (56%) 26.08 g (47%)   Typical Serving size of 1.000 tsp (or 2.00g):    0.18 mg (1%) 10.16 kcal (1%) 0.56 g (0%) 0.72 g (1%) 0.52 g (1%)   Other serving sizes 1.000 tbsp (or 6.30g):   0.58 mg (4%) 32 kcal (2%) 1.77 g (1%) 2.28 g (4%) 1.64 g (3%) 37. Spices, cinnamon, ground - Iron   Nutritional Value : 20.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.32 mg (59%) 247.00 kcal (12%) 80.59 g (62%) 1.24 g (2%) 3.99 g (7%)   Typical Serving size of 1.000 tsp (or 2.60g):    0.22 mg (2%) 6.42 kcal (0%) 2.1 g (2%) 0.03 g (0%) 0.1 g (0%)   Other serving sizes 1.000 tbsp (or 7.80g):   0.65 mg (5%) 19.27 kcal (1%) 6.29 g (5%) 0.1 g (0%) 0.31 g (1%) 38. Spices, pepper, red or cayenne - Iron   Nutritional Value : 23.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.80 mg (56%) 318.00 kcal (16%) 56.63 g (44%) 17.27 g (27%) 12.01 g (21%)   Typical Serving size of 1.000 tsp (or 1.80g):    0.14 mg (1%) 5.72 kcal (0%) 1.02 g (1%) 0.31 g (0%) 0.22 g (0%)   Other serving sizes 1.000 tbsp (or 5.30g):   0.41 mg (3%) 16.85 kcal (1%) 3 g (2%) 0.92 g (1%) 0.64 g (1%) 39. Spices, allspice, ground - Iron   Nutritional Value : 19.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.06 mg (50%) 263.00 kcal (13%) 72.12 g (55%) 8.69 g (13%) 6.09 g (11%)   Typical Serving size of 1.000 tsp (or 1.90g):    0.13 mg (1%) 5 kcal (0%) 1.37 g (1%) 0.17 g (0%) 0.12 g (0%)   Other serving sizes 1.000 tbsp (or 6.00g):   0.42 mg (3%) 15.78 kcal (1%) 4.33 g (3%) 0.52 g (1%) 0.37 g (1%) 40. Spices, garlic powder - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.65 mg (40%) 331.00 kcal (17%) 72.73 g (56%) 0.73 g (1%) 16.55 g (30%)   Typical Serving size of 1.000 tsp (or 3.10g):    0.18 mg (1%) 10.26 kcal (1%) 2.25 g (2%) 0.02 g (0%) 0.51 g (1%)   Other serving sizes 1.000 tbsp (or 9.70g):   0.55 mg (4%) 32.11 kcal (2%) 7.05 g (5%) 0.07 g (0%) 1.61 g (3%) 41. Spices, onion powder - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.90 mg (28%) 341.00 kcal (17%) 79.12 g (61%) 1.04 g (2%) 10.41 g (19%)   Typical Serving size of 1.000 tsp (or 2.40g):    0.09 mg (1%) 8.18 kcal (0%) 1.9 g (1%) 0.02 g (0%) 0.25 g (0%)   Other serving sizes 1.000 tbsp (or 6.90g):   0.27 mg (2%) 23.53 kcal (1%) 5.46 g (4%) 0.07 g (0%) 0.72 g (1%) 42. Spices, nutmeg, ground - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.04 mg (22%) 525.00 kcal (26%) 49.29 g (38%) 36.31 g (56%) 5.84 g (10%)   Typical Serving size of 1.000 tsp (or 2.20g):    0.07 mg (1%) 11.55 kcal (1%) 1.08 g (1%) 0.8 g (1%) 0.13 g (0%)

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