Amount of Iron in Tofu

Welcome to the nutritional iron content in 34 different types of tofu, ranging from 9.73 mg to 0.27 mg per 100g. The basic type of tofu is Tofu yogurt, where the amount of iron in 100g is 1.06 mg. 1.06 mg of iron per 100g, from Tofu yogurt corresponds to 8% of the iron RDA. For a typical serving size of 1.000 cup (or 262.00 g) the amount of Iron is 2.78 mg. This corresponds to an RDA percentage of 20%.

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

Top twenty tofu products high in iron

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

1. Tofu, dried-frozen (koyadofu) : 9.73mg (70%RDA)
2. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate : 9.73mg (70%RDA)
3. Tofu, raw, regular, prepared with calcium sulfate : 5.36mg (38%RDA)
4. Tofu, fried : 4.87mg (35%RDA)
5. Tofu, fried, prepared with calcium sulfate : 4.87mg (35%RDA)
6. Tofu, hard, prepared with nigari : 2.75mg (20%RDA)
7. Tofu, raw, firm, prepared with calcium sulfate : 2.66mg (19%RDA)
8. Tofu, extra firm, prepared with nigari : 2.04mg (15%RDA)
9. Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu : 2.00mg (14%RDA)
10. Tofu, salted and fermented (fuyu) : 1.98mg (14%RDA)
11. Tofu, salted and fermented (fuyu), prepared with calcium sulfate : 1.98mg (14%RDA)
12. Vitasoy USA Azumaya, Extra Firm Tofu : 1.70mg (12%RDA)
13. Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm : 1.70mg (12%RDA)
14. HOUSE FOODS Premium Firm Tofu : 1.69mg (12%RDA)
15. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) : 1.61mg (12%RDA)
16. Vitasoy USA, Nasoya Lite Firm Tofu : 1.60mg (11%RDA)
17. Vitasoy USA, Organic Nasoya Extra Firm Tofu : 1.60mg (11%RDA)
18. Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm : 1.60mg (11%RDA)
19. HOUSE FOODS Premium Soft Tofu : 1.53mg (11%RDA)
20. Vitasoy USA Organic Nasoya, Tofu Plus Firm : 1.30mg (9%RDA)

Following on from the twenty top tofu items or products containing iron we have a more comprehensive break down of Tofu yogurt, and the highest item containing iron which is Tofu, dried-frozen (koyadofu). 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 34 types of tofu.

At the bottom of the page is the full list for the 34 different types of tofu based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in tofu.

Tofu yogurt - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Tofu yogurt should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Legumes and Legume 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 94.00 kcal (5% RDA), the amount of Protein is 3.50 g (6% RDA), the amount of Total Fat is 1.80 g (3% RDA) and the amount of Carbohydrate is 15.96 g (12% 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 tofu.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Tofu yogurt has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Tofu yogurt; 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 tofu yogurt is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup (or 262.00 g)

For the food Tofu yogurt the typical serving size is 1.000 cup (or 262.00 g) which contains 2.78 mg of Iron. The iron percentage of the recommended daily value for this serving is 20 %.

To give 100% of the RDA, 5.0 servings of the typical serving size 1.000 cup (or 262.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 246.28 kcal, the Protein content is 9.17 g, the Total Fat content is 4.72 g and the Carbohydrate content is 41.82 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 Tofu yogurt

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup or 262.00 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 36.7 (kcal).The total calories from carbohydrate is 167.3 (kcal).

Milligrams of iron in tofu (per 100g)

This list of 34 types of tofu, is brought to you by www.dietandfitnesstoday.com and ranges from Tofu, dried-frozen (koyadofu) through to Mayonnaise, made with tofu 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 tofu.

The list below gives the total iron content in the 34 items from the general description 'tofu' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 34 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 tofu 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 tofu ranked by the amount of iron per 100g is shown below in the tofu 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 2. The highest amount of iron from the 2 frozen items is in Tofu, dried-frozen (koyadofu) where the iron content is 9.73 mg per 100g. The total food items which are raw is 2 items. The highest amount of iron from the 2 raw items is in Tofu, raw, regular, prepared with calcium sulfate where the content is 5.36 mg per 100g.

Average Content for tofu

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of tofu, based on the list below of 34 different items under the general description of tofu, is 2.22 mg of iron. This average value corresponds to 15.86 % 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 121.15 kcal, the average amount of Protein is 11.80 g, the average amount of Total Fat is 7.44 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Vitasoy USA, Organic Nasoya Extra Firm Tofu which in 100g contains 1.60 mg of Iron. This corresponds to 11 % of the recommended daily allowance. For this serving the amount of Energy is 98.00 kcal, the amount of Protein is 10.10 g, the amount of Total Fat is 5.20 g and the amount of Carbohydrate is 2.60 g.

Highest iron Content per 100g

Using the list below for the 34 different tofu nutrition entries in our database, the highest amount of iron is found in Tofu, dried-frozen (koyadofu) which contains 9.73 mg of iron per 100g. The associated percentage of RDA is 70 %. For this 100g serving the Energy content is 477.00 kcal, the Protein content is 52.47 g, the Total Fat content is 30.34 g, the Carbohydrate content is 10.03 g.

The lowest amount of iron in 100g is in Mayonnaise, made with tofu which contains 0.27 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 322.00 kcal, the amount of Protein is 5.95 g, the amount of Total Fat is 31.79 g, the amount of Carbohydrate is 3.06 g.

The difference between the highest and lowest values gives a iron range of 9.46 mg per 100g. The range for the other nutrients are as follows; 155 kcal for Energy, 46.52 g for Protein, 1.45 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 Tofu yogurt contains 1.06 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 Tofu, raw, regular, prepared with calcium sulfate which contains 6.65 mg in 0.500 cup (or 124.00 g). The percentage of the recommended daily value for this serving is 48 %. For this serving the Energy content is 94.24 kcal, the Protein content is 10.02 g, the Total Fat content is 5.93 g and the Carbohydrate content is 2.32 g.

Nutritional Information Summary

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

Tofu List, iron Content per 100g 1. Tofu, dried-frozen (koyadofu) - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   9.73 mg (70%) 477.00 kcal (24%) 10.03 g (8%) 30.34 g (47%) 52.47 g (94%)   Typical Serving size of 1.000 piece (or 17.00g):    1.65 mg (12%) 81.09 kcal (4%) 1.71 g (1%) 5.16 g (8%) 8.92 g (16%) 2. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.73 mg (70%) 470.00 kcal (24%) 8.30 g (6%) 30.34 g (47%) 52.43 g (94%)   Typical Serving size of 1.000 piece (or 17.00g):    1.65 mg (12%) 79.9 kcal (4%) 1.41 g (1%) 5.16 g (8%) 8.91 g (16%) 3. Tofu, raw, regular, prepared with calcium sulfate - Iron   Nutritional Value : 20.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.36 mg (38%) 76.00 kcal (4%) 1.87 g (1%) 4.78 g (7%) 8.08 g (14%)   Typical Serving size of 0.500 cup (or 124.00g):    6.65 mg (48%) 94.24 kcal (5%) 2.32 g (2%) 5.93 g (9%) 10.02 g (18%)   Other serving sizes 0.250 block (or 116.00g):   6.22 mg (44%) 88.16 kcal (4%) 2.17 g (2%) 5.54 g (9%) 9.37 g (17%) 4. Tofu, fried - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.87 mg (35%) 270.00 kcal (14%) 8.86 g (7%) 20.18 g (31%) 18.82 g (34%)   Typical Serving size of 1.000 oz (or 28.35g):    1.38 mg (10%) 76.55 kcal (4%) 2.51 g (2%) 5.72 g (9%) 5.34 g (10%)   Other serving sizes 1.000 piece (or 13.00g):   0.63 mg (5%) 35.1 kcal (2%) 1.15 g (1%) 2.62 g (4%) 2.45 g (4%) 5. Tofu, fried, prepared with calcium sulfate - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.87 mg (35%) 270.00 kcal (14%) 8.86 g (7%) 20.18 g (31%) 18.82 g (34%)   Typical Serving size of 1.000 piece (or 13.00g):    0.63 mg (5%) 35.1 kcal (2%) 1.15 g (1%) 2.62 g (4%) 2.45 g (4%) 6. Tofu, hard, prepared with nigari - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.75 mg (20%) 145.00 kcal (7%) 4.39 g (3%) 9.99 g (15%) 12.68 g (23%)   Typical Serving size of 0.250 block (or 122.00g):    3.36 mg (24%) 176.9 kcal (9%) 5.36 g (4%) 12.19 g (19%) 15.47 g (28%) 7. Tofu, raw, firm, prepared with calcium sulfate - Iron   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.66 mg (19%) 144.00 kcal (7%) 2.78 g (2%) 8.72 g (13%) 17.27 g (31%)   Typical Serving size of 0.500 cup (or 126.00g):    3.35 mg (24%) 181.44 kcal (9%) 3.5 g (3%) 10.99 g (17%) 21.76 g (39%)   Other serving sizes 0.250 block (or 81.00g):   2.15 mg (15%) 116.64 kcal (6%) 2.25 g (2%) 7.06 g (11%) 13.99 g (25%) 8. Tofu, extra firm, prepared with nigari - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.04 mg (15%) 83.00 kcal (4%) 1.18 g (1%) 5.26 g (8%) 9.98 g (18%)   Typical Serving size of 0.200 block (or 91.00g):    1.86 mg (13%) 75.53 kcal (4%) 1.07 g (1%) 4.79 g (7%) 9.08 g (16%) 9. Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.00 mg (14%) 118.00 kcal (6%) 2.80 g (2%) 6.30 g (10%) 12.40 g (22%)   Typical Serving size of 0.200 package (or 79.00g):    1.58 mg (11%) 93.22 kcal (5%) 2.21 g (2%) 4.98 g (8%) 9.8 g (18%) 10. Tofu, salted and fermented (fuyu) - Iron   Nutritional Value : 13.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.98 mg (14%) 116.00 kcal (6%) 4.38 g (3%) 8.00 g (12%) 8.92 g (16%)   Typical Serving size of 1.000 block (or 11.00g):    0.22 mg (2%) 12.76 kcal (1%) 0.48 g (0%) 0.88 g (1%) 0.98 g (2%) 11. Tofu, salted and fermented (fuyu), prepared with calcium sulfate - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.98 mg (14%) 116.00 kcal (6%) 5.15 g (4%) 8.00 g (12%) 8.15 g (15%)   Typical Serving size of 1.000 block (or 11.00g):    0.22 mg (2%) 12.76 kcal (1%) 0.57 g (0%) 0.88 g (1%) 0.9 g (2%) 12. Vitasoy USA Azumaya, Extra Firm Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.70 mg (12%) 88.00 kcal (4%) 1.53 g (1%) 4.60 g (7%) 10.07 g (18%)   Typical Serving size of 0.200 package (or 79.00g):    1.34 mg (10%) 69.52 kcal (3%) 1.21 g (1%) 3.63 g (6%) 7.96 g (14%) 13. Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.70 mg (12%) 115.00 kcal (6%) 2.16 g (2%) 5.90 g (9%) 13.24 g (24%)   Typical Serving size of 3.000 oz (or 85.00g):    1.45 mg (10%) 97.75 kcal (5%) 1.84 g (1%) 5.02 g (8%) 11.25 g (20%) 14. HOUSE FOODS Premium Firm Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.69 mg (12%) 85.00 kcal (4%) 0.97 g (1%) 4.19 g (6%) 10.92 g (20%)   Typical Serving size of 2.000 oz (or 56.00g):    0.95 mg (7%) 47.6 kcal (2%) 0.54 g (0%) 2.35 g (4%) 6.12 g (11%)   Other serving sizes 3.000 oz (or 84.00g):   1.42 mg (10%) 71.4 kcal (4%) 0.81 g (1%) 3.52 g (5%) 9.17 g (16%) 15. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.61 mg (12%) 78.00 kcal (4%) 2.85 g (2%) 4.17 g (6%) 9.04 g (16%)   Typical Serving size of 0.500 cup (or 126.00g):    2.03 mg (15%) 98.28 kcal (5%) 3.59 g (3%) 5.25 g (8%) 11.39 g (20%)   Other serving sizes 0.250 block (or 81.00g):   1.3 mg (9%) 63.18 kcal (3%) 2.31 g (2%) 3.38 g (5%) 7.32 g (13%)   Other serving sizes 0.200 block (or 91.00g):   1.47 mg (11%) 70.98 kcal (4%) 2.59 g (2%) 3.79 g (6%) 8.23 g (15%) 16. Vitasoy USA, Nasoya Lite Firm Tofu - Iron   Nutritional Value : 23.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 54.00 kcal (3%) 1.30 g (1%) 1.70 g (3%) 8.30 g (15%)   Typical Serving size of 0.200 package (or 79.00g):    1.26 mg (9%) 42.66 kcal (2%) 1.03 g (1%) 1.34 g (2%) 6.56 g (12%) 17. Vitasoy USA, Organic Nasoya Extra Firm Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 98.00 kcal (5%) 2.60 g (2%) 5.20 g (8%) 10.10 g (18%)   Typical Serving size of 0.200 package (or 79.00g):    1.26 mg (9%) 77.42 kcal (4%) 2.05 g (2%) 4.11 g (6%) 7.98 g (14%) 18. Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.60 mg (11%) 92.00 kcal (5%) 1.82 g (1%) 4.90 g (8%) 10.18 g (18%)   Typical Serving size of 3.000 oz (or 85.00g):    1.36 mg (10%) 78.2 kcal (4%) 1.55 g (1%) 4.17 g (6%) 8.65 g (15%) 19. HOUSE FOODS Premium Soft Tofu - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.53 mg (11%) 59.00 kcal (3%) 2.19 g (2%) 2.71 g (4%) 6.38 g (11%)   Typical Serving size of 2.000 oz (or 56.00g):    0.86 mg (6%) 33.04 kcal (2%) 1.23 g (1%) 1.52 g (2%) 3.57 g (6%)   Other serving sizes 3.000 oz (or 84.00g):   1.29 mg (9%) 49.56 kcal (2%) 1.84 g (1%) 2.28 g (4%) 5.36 g (10%) 20. Vitasoy USA Organic Nasoya, Tofu Plus Firm - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.30 mg (9%) 74.00 kcal (4%) 1.71 g (1%) 3.40 g (5%) 9.19 g (16%)   Typical Serving size of 3.000 oz (or 85.00g):    1.11 mg (8%) 62.9 kcal (3%) 1.45 g (1%) 2.89 g (4%) 7.81 g (14%) 21. Vitasoy USA Azumaya, Firm Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.30 mg (9%) 80.00 kcal (4%) 1.52 g (1%) 4.20 g (6%) 9.08 g (16%)   Typical Serving size of 0.200 package (or 79.00g):    1.03 mg (7%) 63.2 kcal (3%) 1.2 g (1%) 3.32 g (5%) 7.17 g (13%) 22. Vitasoy USA, Organic Nasoya Firm Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.20 mg (9%) 84.00 kcal (4%) 2.30 g (2%) 4.40 g (7%) 8.90 g (16%)   Typical Serving size of 0.200 package (or 79.00g):    0.95 mg (7%) 66.36 kcal (3%) 1.82 g (1%) 3.48 g (5%) 7.03 g (13%) 23. MORI-NU, Tofu, silken, extra firm - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.19 mg (9%) 55.00 kcal (3%) 2.00 g (2%) 1.90 g (3%) 7.40 g (13%)   Typical Serving size of 1.000 slice (or 84.00g):    1 mg (7%) 46.2 kcal (2%) 1.68 g (1%) 1.6 g (2%) 6.22 g (11%) 24. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.11 mg (8%) 61.00 kcal (3%) 1.18 g (1%) 3.69 g (6%) 7.17 g (13%)   Typical Serving size of 1.000 piece (2-1/2" x 2-3/4" x 1") (or 120.00g):    1.33 mg (10%) 73.2 kcal (4%) 1.42 g (1%) 4.43 g (7%) 8.6 g (15%)   Other serving sizes 1.000 cup (1/2" cubes) (or 248.00g):   2.75 mg (20%) 151.28 kcal (8%) 2.93 g (2%) 9.15 g (14%) 17.78 g (32%)   Other serving sizes 1.000 cubic inch (or 18.00g):   0.2 mg (1%) 10.98 kcal (1%) 0.21 g (0%) 0.66 g (1%) 1.29 g (2%)   Other serving sizes 0.250 block (or 116.00g):   1.29 mg (9%) 70.76 kcal (4%) 1.37 g (1%) 4.28 g (7%) 8.32 g (15%)   Other serving sizes 0.200 block (or 90.00g):   1 mg (7%) 54.9 kcal (3%) 1.06 g (1%) 3.32 g (5%) 6.45 g (12%) 25. Vitasoy USA Organic Nasoya, Soft Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.10 mg (8%) 70.00 kcal (4%) 0.74 g (1%) 3.50 g (5%) 8.76 g (16%)   Typical Serving size of 0.200 package (or 79.00g):    0.87 mg (6%) 55.3 kcal (3%) 0.58 g (0%) 2.77 g (4%) 6.92 g (12%) 26. Tofu yogurt - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 94.00 kcal (5%) 15.96 g (12%) 1.80 g (3%) 3.50 g (6%)   Typical Serving size of 1.000 cup (or 262.00g):    2.78 mg (20%) 246.28 kcal (12%) 41.82 g (32%) 4.72 g (7%) 9.17 g (16%) 27. MORI-NU, Tofu, silken, firm - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.03 mg (7%) 62.00 kcal (3%) 2.40 g (2%) 2.70 g (4%) 6.90 g (12%)   Typical Serving size of 1.000 slice (or 84.00g):    0.87 mg (6%) 52.08 kcal (3%) 2.02 g (2%) 2.27 g (3%) 5.8 g (10%) 28. Vitasoy USA, Organic Nasoya Silken Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.90 mg (6%) 47.00 kcal (2%) 1.40 g (1%) 2.50 g (4%) 4.80 g (9%)   Typical Serving size of 0.200 package (or 91.00g):    0.82 mg (6%) 42.77 kcal (2%) 1.27 g (1%) 2.28 g (4%) 4.37 g (8%) 29. Vitasoy USA Nasoya, Lite Silken Tofu - Iron   Nutritional Value : 24.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.87 mg (6%) 43.00 kcal (2%) 0.00 g (0%) 1.10 g (2%) 8.21 g (15%)   Typical Serving size of 0.200 package (or 91.00g):    0.79 mg (6%) 39.13 kcal (2%) 0 g (0%) 1 g (2%) 7.47 g (13%) 30. MORI-NU, Tofu, silken, soft - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.82 mg (6%) 55.00 kcal (3%) 2.90 g (2%) 2.70 g (4%) 4.80 g (9%)   Typical Serving size of 1.000 slice (or 84.00g):    0.69 mg (5%) 46.2 kcal (2%) 2.44 g (2%) 2.27 g (3%) 4.03 g (7%) 31. Vitasoy USA Azumaya, Silken Tofu - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.80 mg (6%) 43.00 kcal (2%) 0.58 g (0%) 2.40 g (4%) 4.82 g (9%)   Typical Serving size of 0.200 package (or 91.00g):    0.73 mg (5%) 39.13 kcal (2%) 0.53 g (0%) 2.18 g (3%) 4.39 g (8%) 32. MORI-NU, Tofu, silken, lite extra firm - Iron   Nutritional Value : 14.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.79 mg (6%) 38.00 kcal (2%) 1.00 g (1%) 0.70 g (1%) 7.00 g (13%)   Typical Serving size of 1.000 slice (or 84.00g):    0.66 mg (5%) 31.92 kcal (2%) 0.84 g (1%) 0.59 g (1%) 5.88 g (11%) 33. MORI-NU, Tofu, silken, lite firm - Iron   Nutritional Value : 14.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.75 mg (5%) 37.00 kcal (2%) 1.10 g (1%) 0.80 g (1%) 6.30 g (11%)   Typical Serving size of 1.000 slice (or 84.00g):    0.63 mg (5%) 31.08 kcal (2%) 0.92 g (1%) 0.67 g (1%) 5.29 g (9%) 34. Mayonnaise, made with tofu - Iron   Nutritional Value : 14.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.27 mg (2%) 322.00 kcal (16%) 3.06 g (2%) 31.79 g (49%) 5.95 g (11%)   Typical Serving size of 1.000 tbsp (or 15.00g):    0.04 mg (0%) 48.3 kcal (2%) 0.46 g (0%) 4.77 g (7%) 0.89 g (2%)

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