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Iron Rich Sauces

Welcome to the list of the top 25 sauces highest in iron content. Where the amount of iron ranges from 5.30 mg to 0.69 mg per 100g. The top sauce is Sauce, worcestershire with the highest iron content, which in 100g contains 5.30 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Sauce, worcestershire, which contains 5.30 mg of iron, the corresponding RDA iron percentage is 38 %, which is the highest item from the list of sauces high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Sauce, worcestershire has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Sauce, worcestershire; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of sauces.



Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Sauce, worcestershire, which is the top of the sauces list for iron content in your diet, the amount of Energy is 78.00 kcal (4% RDA), the amount of Protein is 0.00 g, the amount of Total Fat is 0.00 g and the amount of Carbohydrate is 19.46 g (15% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Sauce, worcestershire from the list of sauces.

iron and nutrition facts in sauces per 100g



Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in sauces for the top 20 sauces. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Sauce, worcestershire 5.30mg (38%RDA)
2. Sauce, hot chile, sriracha, TUONG OT SRIRACHA 1.92mg (14%RDA)
3. Sauce, teriyaki, ready-to-serve 1.70mg (12%RDA)
4. Sauce, teriyaki, ready-to-serve, reduced sodium 1.70mg (12%RDA)
5. Sauce, hot chile, sriracha 1.64mg (12%RDA)
6. Sauce, hot chile, sriracha, CHA! BY TEXAS PETE 1.46mg (10%RDA)
7. Sauce, plum, ready-to-serve 1.43mg (10%RDA)
8. Sauce, steak, tomato based 1.37mg (10%RDA)
9. Sauce, ready-to-serve, pepper, TABASCO 1.16mg (8%RDA)
10. Sauce, barbecue, KC MASTERPIECE, original 1.09mg (8%RDA)
11. Sauce, hoisin, ready-to-serve 1.01mg (7%RDA)
12. Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve 0.99mg (7%RDA)
13. Sauce, sofrito, prepared from recipe 0.94mg (7%RDA)
14. Sauce, alfredo mix, dry 0.94mg (7%RDA)
15. Sauce, peanut, made from peanut butter, water, soy sauce 0.91mg (7%RDA)
16. Sauce, pizza, canned, ready-to-serve 0.90mg (6%RDA)
17. Sauce, pesto, ready-to-serve, shelf stable 0.88mg (6%RDA)
18. Sauce, cocktail, ready-to-serve 0.83mg (6%RDA)
19. Sauce, tomato chili sauce, bottled, with salt 0.80mg (6%RDA)
20. Sauce, barbecue, KRAFT, original 0.79mg (6%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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 Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium which contains 1 mg in 1.000 serving 1/2 cup (or 128.00 g). The percentage of the recommended daily value for this serving is 7 %. For this serving the Energy content is 65.28 kcal (3% RDA), the Protein content is 1.8 g (3% RDA), the Total Fat content is 1.89 g (3% RDA) and the Carbohydrate content is 10.32 g (8% RDA).

Milligrams of iron in sauces (per 100g)

The list below gives the total iron content in the top 25 items from the general description 'sauces' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 25 food items are shown in the graph below, to give 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.

sauces iron per 100g

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 1 item. The highest amount of iron from the 1 canned items is in Sauce, pizza, canned, ready-to-serve where the level is 0.90 mg per 100g.

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 content of iron in foods.


List of Sauces High in iron Content per 100g
1. Sauce, worcestershire - Iron
5.30 mg of Iron per 100g (38% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
5.30 mg(38%) 78.00(4%)19.46(15%)0.00(0%)0.00(0%)
Typical Serving Amount : 1.000 tbsp (or 17.00g):
0.9 mg(6%)13.26 kcal(1%)3.31 g(3%)0 g(0%)0 g(0%)
Other Serving Size : 1.000 cup (or 275.00g):
14.58 mg(104%)214.5 kcal(11%)53.52 g(41%)0 g(0%)0 g(0%)
2. Sauce, hot chile, sriracha, TUONG OT SRIRACHA - Iron
1.92 mg of Iron per 100g (14% RDA)
Nutritional Value = 27.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.92 mg(14%) 79.00(4%)15.87(12%)0.90(1%)1.86(3%)
Typical Serving Amount : 1.000 tsp (or 6.20g):
0.12 mg(1%)4.9 kcal(0%)0.98 g(1%)0.06 g(0%)0.12 g(0%)
3. Sauce, teriyaki, ready-to-serve - Iron
1.70 mg of Iron per 100g (12% RDA)
Nutritional Value = 12.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.70 mg(12%) 89.00(4%)15.56(12%)0.02(0%)5.93(11%)
Typical Serving Amount : 1.000 tbsp (or 18.00g):
0.31 mg(2%)16.02 kcal(1%)2.8 g(2%)0 g(0%)1.07 g(2%)
Other Serving Size : 1.000 fl oz (or 36.00g):
0.61 mg(4%)32.04 kcal(2%)5.6 g(4%)0.01 g(0%)2.13 g(4%)
Other Serving Size : 1.000 cup (or 288.00g):
4.9 mg(35%)256.32 kcal(13%)44.81 g(34%)0.06 g(0%)17.08 g(31%)
4. Sauce, teriyaki, ready-to-serve, reduced sodium - Iron
1.70 mg of Iron per 100g (12% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.70 mg(12%) 89.00(4%)15.58(12%)0.02(0%)5.93(11%)
Typical Serving Amount : 2.000 Tbsp (or 36.00g):
0.61 mg(4%)32.04 kcal(2%)5.61 g(4%)0.01 g(0%)2.13 g(4%)
5. Sauce, hot chile, sriracha - Iron
1.64 mg of Iron per 100g (12% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.64 mg(12%) 93.00(5%)19.16(15%)0.93(1%)1.93(3%)
Typical Serving Amount : 1.000 tsp (or 6.50g):
0.11 mg(1%)6.05 kcal(0%)1.25 g(1%)0.06 g(0%)0.13 g(0%)
6. Sauce, hot chile, sriracha, CHA! BY TEXAS PETE - Iron
1.46 mg of Iron per 100g (10% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.46 mg(10%) 108.00(5%)22.73(17%)0.98(2%)2.02(4%)
Typical Serving Amount : 1.000 tsp (or 6.90g):
0.1 mg(1%)7.45 kcal(0%)1.57 g(1%)0.07 g(0%)0.14 g(0%)
7. Sauce, plum, ready-to-serve - Iron
1.43 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.43 mg(10%) 184.00(9%)42.81(33%)1.04(2%)0.89(2%)
Typical Serving Amount : 1.000 tbsp (or 19.00g):
0.27 mg(2%)34.96 kcal(2%)8.13 g(6%)0.2 g(0%)0.17 g(0%)
Other Serving Size : 1.000 cup (or 305.00g):
4.36 mg(31%)561.2 kcal(28%)130.57 g(100%)3.17 g(5%)2.71 g(5%)
8. Sauce, steak, tomato based - Iron
1.37 mg of Iron per 100g (10% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.37 mg(10%) 95.00(5%)22.04(17%)0.23(0%)1.25(2%)
Typical Serving Amount : 2.000 Tbsp (or 34.00g):
0.47 mg(3%)32.3 kcal(2%)7.49 g(6%)0.08 g(0%)0.43 g(1%)
9. Sauce, ready-to-serve, pepper, TABASCO - Iron
1.16 mg of Iron per 100g (8% RDA)
Nutritional Value = 34.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.16 mg(8%) 12.00(1%)0.80(1%)0.76(1%)1.29(2%)
Typical Serving Amount : 1.000 tsp (or 4.70g):
0.05 mg(0%)0.56 kcal(0%)0.04 g(0%)0.04 g(0%)0.06 g(0%)
Other Serving Size : 0.250 tsp (or 1.20g):
0.01 mg(0%)0.14 kcal(0%)0.01 g(0%)0.01 g(0%)0.02 g(0%)
10. Sauce, barbecue, KC MASTERPIECE, original - Iron
1.09 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.09 mg(8%) 160.00(8%)37.92(29%)0.52(1%)1.00(2%)
Typical Serving Amount : 1.000 tbsp (or 18.00g):
0.2 mg(1%)28.8 kcal(1%)6.83 g(5%)0.09 g(0%)0.18 g(0%)
Other Serving Size : 0.500 cup (or 138.00g):
1.5 mg(11%)220.8 kcal(11%)52.33 g(40%)0.72 g(1%)1.38 g(2%)
Other Serving Size : 1.000 cup (or 265.00g):
2.89 mg(21%)424 kcal(21%)100.49 g(77%)1.38 g(2%)2.65 g(5%)
11. Sauce, hoisin, ready-to-serve - Iron
1.01 mg of Iron per 100g (7% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.01 mg(7%) 220.00(11%)44.08(34%)3.39(5%)3.31(6%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.16 mg(1%)35.2 kcal(2%)7.05 g(5%)0.54 g(1%)0.53 g(1%)
12. Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve - Iron
0.99 mg of Iron per 100g (7% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.99 mg(7%) 496.00(25%)5.12(4%)49.88(77%)6.69(12%)
Typical Serving Amount : 0.250 cup (or 60.00g):
0.59 mg(4%)297.6 kcal(15%)3.07 g(2%)29.93 g(46%)4.01 g(7%)
13. Sauce, sofrito, prepared from recipe - Iron
0.94 mg of Iron per 100g (7% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.94 mg(7%) 237.00(12%)5.46(4%)18.20(28%)12.80(23%)
Typical Serving Amount : 0.500 cup (or 103.00g):
0.97 mg(7%)244.11 kcal(12%)5.62 g(4%)18.75 g(29%)13.18 g(24%)
14. Sauce, alfredo mix, dry - Iron
0.94 mg of Iron per 100g (7% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.94 mg(7%) 535.00(27%)36.52(28%)36.35(56%)15.32(27%)
15. Sauce, peanut, made from peanut butter, water, soy sauce - Iron
0.91 mg of Iron per 100g (7% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.91 mg(7%) 257.00(13%)22.02(17%)16.02(25%)6.31(11%)
Typical Serving Amount : 1.000 tbsp (or 18.00g):
0.16 mg(1%)46.26 kcal(2%)3.96 g(3%)2.88 g(4%)1.14 g(2%)
16. Sauce, pizza, canned, ready-to-serve - Iron
0.90 mg of Iron per 100g (6% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.90 mg(6%) 54.00(3%)8.66(7%)1.15(2%)2.18(4%)
Typical Serving Amount : 0.250 cup (or 63.00g):
0.57 mg(4%)34.02 kcal(2%)5.46 g(4%)0.72 g(1%)1.37 g(2%)
17. Sauce, pesto, ready-to-serve, shelf stable - Iron
0.88 mg of Iron per 100g (6% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.88 mg(6%) 426.00(21%)6.14(5%)42.42(65%)5.00(9%)
Typical Serving Amount : 0.250 cup (or 61.00g):
0.54 mg(4%)259.86 kcal(13%)3.75 g(3%)25.88 g(40%)3.05 g(5%)
18. Sauce, cocktail, ready-to-serve - Iron
0.83 mg of Iron per 100g (6% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.83 mg(6%) 124.00(6%)28.22(22%)1.05(2%)1.36(2%)
Typical Serving Amount : 0.250 cup (or 60.00g):
0.5 mg(4%)74.4 kcal(4%)16.93 g(13%)0.63 g(1%)0.82 g(1%)
19. Sauce, tomato chili sauce, bottled, with salt - Iron
0.80 mg of Iron per 100g (6% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.80 mg(6%) 92.00(5%)19.79(15%)0.30(0%)2.50(4%)
Typical Serving Amount : 1.000 packet (or 6.00g):
0.05 mg(0%)5.52 kcal(0%)1.19 g(1%)0.02 g(0%)0.15 g(0%)
Other Serving Size : 1.000 cup (or 273.00g):
2.18 mg(16%)251.16 kcal(13%)54.03 g(42%)0.82 g(1%)6.83 g(12%)
20. Sauce, barbecue, KRAFT, original - Iron
0.79 mg of Iron per 100g (6% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(6%) 172.00(9%)40.77(31%)0.62(1%)0.74(1%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.13 mg(1%)27.52 kcal(1%)6.52 g(5%)0.1 g(0%)0.12 g(0%)
Other Serving Size : 0.500 cup (or 146.00g):
1.15 mg(8%)251.12 kcal(13%)59.52 g(46%)0.91 g(1%)1.08 g(2%)
Other Serving Size : 1.000 cup (or 283.00g):
2.24 mg(16%)486.76 kcal(24%)115.38 g(89%)1.75 g(3%)2.09 g(4%)
21. Sauce, fish, ready-to-serve - Iron
0.78 mg of Iron per 100g (6% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.78 mg(6%) 35.00(2%)3.64(3%)0.01(0%)5.06(9%)
Typical Serving Amount : 1.000 tbsp (or 18.00g):
0.14 mg(1%)6.3 kcal(0%)0.66 g(1%)0 g(0%)0.91 g(2%)
22. Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium - Iron
0.78 mg of Iron per 100g (6% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.78 mg(6%) 51.00(3%)8.06(6%)1.48(2%)1.41(3%)
Typical Serving Amount : 1.000 serving 1/2 cup (or 128.00g):
1 mg(7%)65.28 kcal(3%)10.32 g(8%)1.89 g(3%)1.8 g(3%)
Other Serving Size : 1.000 cup (or 257.00g):
2 mg(14%)131.07 kcal(7%)20.71 g(16%)3.8 g(6%)3.62 g(6%)
23. Sauce, pasta, spaghetti/marinara, ready-to-serve - Iron
0.73 mg of Iron per 100g (5% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.73 mg(5%) 50.00(3%)7.43(6%)1.61(2%)1.39(2%)
Typical Serving Amount : 1.000 serving 1/2 cup (or 132.00g):
0.96 mg(7%)66 kcal(3%)9.81 g(8%)2.13 g(3%)1.83 g(3%)
24. Sauce, pesto, CLASSICO, basil pesto, ready-to-serve - Iron
0.71 mg of Iron per 100g (5% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 372.00(19%)6.93(5%)36.38(56%)4.16(7%)
Typical Serving Amount : 0.250 cup (or 62.00g):
0.44 mg(3%)230.64 kcal(12%)4.3 g(3%)22.56 g(35%)2.58 g(5%)
25. Sauce, barbecue, BULL'S-EYE, original - Iron
0.69 mg of Iron per 100g (5% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 170.00(9%)39.95(31%)0.67(1%)0.91(2%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.11 mg(1%)27.2 kcal(1%)6.39 g(5%)0.11 g(0%)0.15 g(0%)
Other Serving Size : 0.500 cup (or 148.00g):
1.02 mg(7%)251.6 kcal(13%)59.13 g(45%)0.99 g(2%)1.35 g(2%)
Other Serving Size : 1.000 cup (or 291.00g):
2.01 mg(14%)494.7 kcal(25%)116.25 g(89%)1.95 g(3%)2.65 g(5%)






iron and Nutritional Values - Top 221 Foods

Vegetables

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Fast Foods

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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



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