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Sources of Iron

Sources of Iron: Plant-based sources vs. animal sources,
including an extensive list of foods and their nutrients. The results may surprise you!

For other extensive nutrition tables: click here!

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Recipes for
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Vegan foods can be wonderful sources of iron. The most concentratedsources of iron (top 52 items) are all plant-based foods! Please have a look at our extensive table below.

SoyStache Pages:

PCRM--Vegetarian Diets: Advantages for Children

Iron—Diets consisting of vegetables, fruits, grains, legumes, and nuts provide adequate iron.35-40 Consuming foods rich in
vitamin C, such as orange juice, with iron-rich foods enhances the absorption of iron. Some foods are naturally rich in both
iron and vitamin C, such as broccoli, Swiss chard, and other dark green leafy vegetables. Other good iron sources include
iron-fortified cereals, enriched bread, pasta, rice, soybeans, chickpeas, and blackstrap molasses. Dairy products are
extremely low in iron and may interfere with iron balance, especially in very small children.

 

Nutritional Factors in Menstrual Pain and Premenstrual Syndrome
Neal D. Barnard, M.D.

Iron balance tends to be better on pure vegetarian diets than on other diets. Green leafy vegetables and legumes (beans, peas, and lentils) are
rich in a form of iron that is more absorbable if your body needs more iron and less absorbable when your body already has plenty of iron.
Avoiding dairy products helps, because they contain virtually no iron and can actually inhibit iron absorption.

 

From Dr. Neal Pinckney at The Healing Heart Foundation:

Most vegetarian diets are high in ascorbic acid (vitamin C), which increases iron absorption up to six
times. making the absorption of plant-based iron as good or better than animal-based iron.



The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of iron to the lowest amount of iron. We ended the table at "Milk, Human" (breast milk) as this is the only natural source of milk-based iron for humans, which of course is intended for our infancy. The sourse of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors. As foods containing cholesterol may pose a threat to human health, all foods in the following chart containing cholesterol have had the amount of cholesterol highlighted in red. In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red.

Source Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Soybeans, mature seeds, raw 15.700 277.000 19.940 2.884 0.000 36.490 280.000 9.300 416.000
Seeds, pumpkin and squash seed kernels 14.970 43.000 45.850 8.674 0.000 24.540 535.000 3.900 541.000
Pumpkin and squash seed kernels 14.970 43.000 45.850 8.674 0.000 24.540 535.000 3.900 541.000
Seeds, sesame seeds 14.550 975.000 49.670 6.957 0.000 17.730 351.000 11.800 573.000
Winged beans, mature seeds, raw 13.440 440.000 16.320 2.303 0.000 29.650 179.000 ? 409.000
Mothbeans, mature seeds, raw 10.850 150.000 1.610 0.364 0.000 22.940 381.000 ? 343.000
Tofu, raw, firm, prepared with calcium sulfate 10.470 683.000 8.720 1.261 0.000 15.780 58.000 2.300 145.000
Beans, white, mature seeds, raw 10.440 240.000 0.850 0.219 0.000 23.360 190.000 15.200 333.000
Beans, kidney, california red, mature seeds, raw 9.350 195.000 0.250 0.036 0.000 24.370 160.000 24.900 330.000
Quinoa 9.250 60.000 5.800 0.590 0.000 13.100 210.000 5.900 374.000
Nuts, pine nuts, pignolia, dried 9.200 26.000 50.700 7.797 0.000 24.000 233.000 4.500 566.000
Tomatoes, sun-dried 9.090 110.000 2.970 0.426 0.000 14.110 194.000 12.300 258.000
Lentils, mature seeds, raw 9.020 51.000 0.960 0.135 0.000 28.060 107.000 30.500 338.000
Seeds, sesame butter, tahini 8.950 426.000 53.760 7.529 0.000 17.000 95.000 9.300 595.000
Seaweed, irishmoss, raw 8.900 72.000 0.160 0.033 0.000 1.510 144.000 1.300 49.000
Beans, kidney, royal red, mature seeds, raw 8.700 131.000 0.450 0.065 0.000 25.330 138.000 24.900 329.000
Yardlong beans, mature seeds, raw 8.610 138.000 1.310 0.339 0.000 24.330 338.000 11.000 347.000
Beans, kidney, all types, mature seeds, raw 8.200 143.000 0.830 0.120 0.000 23.580 140.000 24.900 333.000
Beans, small white, mature seeds, raw 7.730 173.000 1.180 0.304 0.000 21.110 183.000 24.900 336.000
Mungo beans, mature seeds, raw 7.570 138.000 1.640 0.114 0.000 25.210 267.000 18.300 341.000
Lima beans, large, mature seeds, raw 7.510 81.000 0.690 0.161 0.000 21.460 224.000 19.000 338.000
Beans, yellow, mature seeds, raw 7.010 166.000 2.600 0.671 0.000 22.000 222.000 25.100 345.000
Seeds, sunflower seed 6.770 116.000 49.570 5.195 0.000 22.780 354.000 10.500 570.000
Beans, pink, mature seeds, raw 6.770 130.000 1.130 0.292 0.000 20.960 182.000 12.700 343.000
Mung beans, mature seeds, raw 6.740 132.000 1.150 0.348 0.000 23.860 189.000 16.300 347.000
Broadbeans (fava beans), mature seeds, raw 6.700 103.000 1.530 0.254 0.000 26.120 192.000 25.000 341.000
Beans, kidney, red, mature seeds, raw 6.690 83.000 1.060 0.154 0.000 22.530 138.000 15.200 337.000
Beans, navy, mature seeds, raw 6.440 155.000 1.280 0.331 0.000 22.330 173.000 24.400 335.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 6.240 105.000 6.040 0.626 0.000 19.300 115.000 17.400 364.000
Seeds, Flax seed 6.220 199.000 34.000 3.196 0.000 19.500 362.000 27.900 492.000
Back to the top Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Flax seed 6.220 199.000 34.000 3.196 0.000 19.500 362.000 27.900 492.000
Parsley, raw 6.200 138.000 0.790 0.132 0.000 2.970 50.000 3.300 36.000
Nuts, cashew nuts, dry roasted, without salt added 6.000 45.000 46.350 9.157 0.000 15.310 260.000 3.000 574.000
Beans, pinto, mature seeds, raw 5.880 121.000 1.130 0.235 0.000 20.880 159.000 24.400 340.000
Beans, great northern, mature seeds, raw 5.470 175.000 1.140 0.356 0.000 21.860 189.000 20.200 339.000
Beans, black, mature seeds, raw 5.020 123.000 1.420 0.366 0.000 21.600 171.000 15.200 341.000
Beans, cranberry (roman), mature seeds, raw 5.000 127.000 1.230 0.316 0.000 23.030 156.000 24.700 335.000
Beans, adzuki, mature seeds, raw 4.980 66.000 0.530 0.191 0.000 19.870 127.000 12.700 329.000
Oats 4.720 54.000 6.900 1.217 0.000 16.890 177.000 10.600 389.000
Nuts, hazelnuts or filberts 4.700 114.000 60.750 4.464 0.000 14.950 163.000 9.700 628.000
Nuts, almonds 4.290 248.000 50.640 3.881 0.000 21.260 275.000 11.800 578.000
Nuts, pistachio nuts, raw 4.270 107.000 43.190 5.286 0.000 20.480 121.000 10.000 551.000
Nuts, pistachio nuts, dry roasted, without salt added 4.180 108.000 45.730 5.525 0.000 21.240 120.000 10.300 570.000
Peanuts, spanish, raw 3.910 106.000 49.600 7.642 0.000 26.150 188.000 9.500 570.000
Nuts, almond butter, plain, without salt added 3.700 270.000 59.100 5.602 0.000 15.080 303.000 3.700 633.000
Nuts, macadamia nuts, raw 3.690 85.000 75.770 12.061 0.000 7.910 130.000 8.600 718.000
Soybeans, green, raw 3.550 197.000 6.800 0.786 0.000 12.950 65.000 4.200 147.000
Seeds, lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000
lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000
Beans, french, mature seeds, raw 3.400 186.000 2.020 0.221 0.000 18.810 188.000 25.200 343.000
Nuts, brazilnuts, dried, unblanched 3.400 176.000 66.220 16.154 0.000 14.340 225.000 5.400 656.000
Beef, variety meats and by-products, tongue, cooked, simmered 3.390 7.000 20.740 8.930 107.000 22.110 17.000 0.000 283.000
Olives, ripe, canned (small-extra large) 3.300 88.000 10.680 1.415 0.000 0.840 4.000 3.200 115.000
Currants, zante, dried 3.260 86.000 0.270 0.028 0.000 4.080 41.000 6.800 283.000
Potatoes, raw, skin 3.240 30.000 0.100 0.026 0.000 2.570 23.000 2.500 58.000
Lentils, sprouted, raw 3.210 25.000 0.550 0.057 0.000 8.960 37.000 - 106.000
Lima beans, immature seeds, raw 3.140 34.000 0.860 0.198 0.000 6.840 58.000 4.900 113.000
Dandelion greens, raw 3.100 187.000 0.700 0.170 0.000 2.700 36.000 3.500 45.000
Nuts, walnuts, black 3.070 58.000 56.580 3.628 0.000 24.350 202.000 5.000 607.000
Back to the top Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Nuts, pine nuts, pinyon, dried 3.060 8.000 60.980 9.377 0.000 11.570 234.000 10.700 629.000
Beans, pinto, immature seeds, frozen, unprepared 3.000 58.000 0.500 0.061 0.000 9.800 60.000 5.700 170.000
Nuts, walnuts, English 2.910 104.000 65.210 6.126 0.000 15.230 158.000 6.700 654.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 2.890 49.000 2.590 0.269 0.000 8.860 48.000 7.600 164.000
Seaweed, kelp, raw 2.850 168.000 0.560 0.247 0.000 1.680 121.000 1.300 43.000
Seaweed, spirulina, raw 2.790 12.000 0.390 0.135 0.000 5.920 19.000 ? 26.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 2.710 52.000 0.480 0.058 0.000 9.310 54.000 8.600 162.000
Spinach, raw 2.710 99.000 0.350 0.056 0.000 2.860 79.000 2.700 22.000
Tempeh 2.703 111.000 10.800 2.220 0.000 18.540 81.000 ? 193.000
Peanuts, virginia, raw 2.550 89.000 48.750 6.361 0.000 25.190 171.000 8.500 563.000
Nuts, pecans 2.530 70.000 71.970 6.175 0.000 9.170 121.000 9.600 691.000
Persimmons, native, raw 2.500 27.000 0.400 ? 0.000 0.800 ? ? 127.000
Prunes, dried, uncooked 2.480 51.000 0.520 0.041 0.000 2.610 45.000 7.100 239.000
Lima beans, immature seeds, cooked, boiled, drained, without salt 2.450 32.000 0.320 0.073 0.000 6.810 74.000 5.300 123.000
Beef, ground, regular, cooked, broiled, medium 2.440 11.000 20.690 8.130 90.000 24.070 20.000 0.000 289.000
Figs, dried, uncooked 2.230 144.000 1.170 0.234 0.000 3.050 59.000 12.200 255.000
Pumpkin leaves, raw 2.220 39.000 0.400 0.207 0.000 3.150 38.000   19.000
Seaweed, wakame, raw 2.180 150.000 0.640 0.130 0.000 3.030 107.000 0.500 45.000
Tempeh, cooked 2.126 95.600 11.380 3.290 ?(0.000) 18.190 77.200 ? 197.000
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 2.120 8.000 7.740 2.760 89.000 28.300 26.000 0.000 191.000
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 2.110 16.000 0.810 0.098 0.000 7.070 111.000   78.000
Soybeans, mature seeds, sprouted, raw 2.100 67.000 6.700 0.929 0.000 13.090 72.000 1.100 122.000
Leeks, (bulb and lower leaf-portion), raw 2.100 59.000 0.300 0.040 0.000 1.500 28.000 1.800 61.000
Raisins, seedless 2.080 49.000 0.460 0.150 0.000 3.220 33.000 4.000 300.000
Peas, edible-podded, raw 2.080 43.000 0.200 0.039 0.000 2.800 24.000 2.600 42.000
Beans, pinto, mature seeds, sprouted, raw 1.970 43.000 0.900 0.109 0.000 5.250 53.000   62.000
Beans, navy, mature seeds, sprouted, raw 1.930 15.000 0.700 0.085 0.000 6.150 101.000   67.000
Peanut butter, chunk style, 1.900 41.000 49.940 9.580 0.000 24.050 159.000 6.600 589.000
Broadbeans, immature seeds, raw 1.900 22.000 0.600 0.138 0.000 5.600 38.000 4.200 72.000
Mung beans, mature seeds, sprouted, cooked, stir-fried 1.900 13.000 0.210 0.039 0.000 4.300 33.000 1.900 50.000
Back to the top Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Seaweed, agar, raw 1.860 54.000 0.030 0.006 0.000 0.540 67.000 0.500 26.000
Mulberries, raw 1.850 39.000 0.390 0.027 0.000 1.440 18.000 1.700 43.000
Seaweed, laver, raw 1.800 70.000 0.280 0.061 0.000 5.810 2.000 0.300 35.000
Chard, swiss, raw 1.800 51.000 0.200 0.030 0.000 1.800 81.000 1.600 19.000
Mushroom, oyster, raw 1.740 6.000 0.510 ? 0.000 4.140 20.000 2.400 37.000
Garlic, raw 1.700 181.000 0.500 0.089 0.000 6.360 25.000 2.100 149.000
Kale, raw 1.700 135.000 0.700 0.091 0.000 3.300 34.000 2.000 50.000
Egg, whole, cooked, fried 1.560 55.000 15.000 4.167 459.000 13.540 11.000 0.000 199.000
Beans, fava, in pod, raw 1.550 37.000 0.730 0.118 0.000 7.920 33.000 ? 88.000
Winged beans, immature seeds, raw 1.500 84.000 0.870 0.238 0.000 6.950 34.000 ? 49.000
Broadbeans, immature seeds, cooked, boiled, drained, without salt 1.500 18.000 0.500 0.142 0.000 4.800 31.000 3.600 62.000
Peas, green, raw 1.470 25.000 0.400 0.071 0.000 5.420 33.000 5.100 81.000
Mustard greens, raw 1.460 103.000 0.200 0.010 0.000 2.700 32.000 3.300 26.000
Arugula, raw 1.460 160.000 0.660 0.086 0.000 2.580 47.000 1.600 25.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 1.450 162.000 4.460 0.646 0.000 8.040 46.000 0.400 77.000
Egg, whole, raw, fresh 1.440 49.000 10.020 3.100 425.000 12.490 10.000 0.000 149.000
Nuts, chestnuts, chinese, raw 1.410 18.000 1.110 0.164 0.000 4.200 84.000 ? 224.000
Turkey, all classes, breast, meat and skin, cooked, roasted 1.400 21.000 7.410 2.100 74.000 28.710 27.000 0.000 189.000
Brussels sprouts, raw 1.400 42.000 0.300 0.062 0.000 3.380 23.000 3.800 43.000
Lettuce, looseleaf, raw 1.400 68.000 0.300 0.039 0.000 1.300 11.000 1.900 18.000
Fiddlehead ferns, raw 1.310 32.000 0.400 ? 0.000 4.550 34.000 ? 34.000
Beans, snap, green, cooked, boiled, drained, without salt 1.280 46.000 0.280 0.064 0.000 1.890 25.000 3.200 35.000
Rice, white, long-grain, regular, cooked 1.200 10.000 0.280 0.077 0.000 2.690 12.000 0.400 130.000
Egg, whole, cooked, hard-boiled 1.190 50.000 10.610 3.267 424.000 12.580 10.000 0.000 155.000
Avocados, raw, California 1.180 11.000 17.330 2.590 0.000 2.110 41.000 4.900 177.000
Beans, adzuki, yokan, mature seeds 1.160 27.000 0.120 0.043 0.000 3.290 18.000 ? 260.000
Lotus root, raw 1.160 45.000 0.100 0.030 0.000 2.600 23.000 4.900 74.000
Dates, domestic, natural and dry 1.150 32.000 0.450 0.191 0.000 1.970 35.000 7.500 275.000
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted 1.140 7.000 8.140 2.870 96.000 30.940 29.000 0.000 206.000
Tofu, soft, prepared with calcium sulfate and magnesium chloride 1.110 111.000 3.690 0.533 0.000 6.550 27.000 0.200 61.000
Back to the top Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Lettuce, cos or romaine, raw 1.100 36.000 0.200 0.026 0.000 1.620 6.000 1.700 14.000
Turnip greens, raw 1.100 190.000 0.300 0.070 0.000 1.500 31.000 3.200 27.000
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 1.070 14.000 7.780 2.190 84.000 29.800 27.000 0.000 197.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 1.070 60.000 2.940 0.417 41.000 26.690 107.000 0.000 140.000
Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1.060 15.000 4.510 1.270 85.000 30.910 27.000 0.000 173.000
Mushrooms, raw 1.040 5.000 0.330 0.046 0.000 2.900 10.000 1.200 25.000
Beans, snap, green, raw 1.040 37.000 0.120 0.026 0.000 1.820 25.000 3.400 31.000
MORI-NU, Tofu, silken, firm 1.030 32.000 2.700 0.406 0.000 6.900 7.000 0.100 62.000
Wasabi, root, raw 1.030 128.000 0.630   0.000 4.800 69.000 7.700 109.000
Nuts, chestnuts, european, raw, unpeeled 1.010 27.000 2.260 0.425 0.000 2.420 32.000 8.100 213.000
Alfalfa seeds, sprouted, raw 0.960 32.000 0.690 0.069 0.000 3.990 27.000 2.500 29.000
Nuts, chestnuts, european, raw, peeled 0.940 19.000 1.250 0.235 0.000 1.630 30.000 ? 196.000
Finfish, salmon, chinook, cooked, dry heat 0.910 28.000 13.380 3.214 85.000 25.720 122.000 0.000 231.000
Chicory greens, raw 0.900 100.000 0.300 0.073 0.000 1.700 30.000 4.000 23.000
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 0.890 19.000 0.580 0.083 0.000 4.830 23.000   33.000
Mushrooms, enoki, raw 0.888 1.000 0.390 0.043 0.000 2.370 16.000 2.600 34.000
Broccoli, raw 0.880 48.000 0.350 0.054 0.000 2.980 25.000 3.000 28.000
Asparagus, raw 0.870 21.000 0.200 0.046 0.000 2.280 18.000 2.100 23.000
Endive, raw 0.830 52.000 0.200 0.048 0.000 1.250 15.000 3.100 17.000
Beans, kidney, mature seeds, sprouted, raw 0.810 17.000 0.500 0.072 0.000 4.200 21.000   29.000
Okra, raw 0.800 81.000 0.100 0.026 0.000 2.000 57.000 3.200 33.000
Beets, raw 0.800 16.000 0.170 0.027 0.000 1.610 23.000 2.800 43.000
Burdock root, raw 0.800 41.000 0.150 0.025 0.000 1.530 38.000 3.300 72.000
Chicory roots, raw 0.800 41.000 0.200 0.048 0.000 1.400 22.000 ? 73.000
Pumpkin, raw 0.800 21.000 0.100 0.052 0.000 1.000 12.000 0.500 26.000
Nuts, acorns, raw 0.790 41.000 23.860 3.102 0.000 6.150 62.000   387.000
Squash, zucchini, baby, raw 0.790 21.000 0.400 0.083 0.000 2.710 33.000 1.100 21.000
Potatoes, raw, flesh and skin 0.760 7.000 0.100 0.026 0.000 2.070 21.000 1.600 79.000
Hyacinth-beans, immature seeds, raw 0.740 50.000 0.200 0.088 0.000 2.100 40.000 ? 46.000
Peppers, jalapeno, raw 0.700 10.000 0.620 0.062 0.000 1.350 19.000 2.800 30.000
Back to the top Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Squash, winter, butternut, raw 0.700 48.000 0.100 0.021 0.000 1.000 34.000 ? 45.000
Squash, winter, acorn, raw 0.700 33.000 0.100 0.021 0.000 0.800 32.000 1.500 40.000
Mushrooms, portabella, raw 0.600 8.000 0.200 0.026 0.000 2.500 11.000 1.500 26.000
Cabbage, raw 0.590 47.000 0.270 0.033 0.000 1.440 15.000 2.300 25.000
Parsnips, raw 0.590 36.000 0.300 0.050 0.000 1.200 29.000 4.900 75.000
Soy milk 0.580 4.000 1.910 0.214 0.000 2.750 19.000 1.300 33.000
Squash, winter, all varieties, raw 0.580 31.000 0.230 0.046 0.000 1.450 21.000 1.500 37.000
Raspberries, raw 0.570 22.000 0.550 0.019 0.000 0.910 18.000 6.800 49.000
Apricots, raw 0.540 14.000 0.390 0.027 0.000 1.400 8.000 2.400 48.000
Rice, brown, medium-grain, cooked 0.530 10.000 0.830 0.165 0.000 2.320 44.000 1.800 112.000
Corn, sweet, yellow and white, raw 0.520 2.000 1.180 0.182 0.000 3.220 37.000 2.700 86.000
Ginger root, raw 0.500 18.000 0.730 0.203 0.000 1.740 43.000 2.000 69.000
Carrots, raw 0.500 27.000 0.190 0.030 0.000 1.030 15.000 3.000 43.000
Lettuce, iceberg (includes crisphead types), raw 0.500 19.000 0.190 0.025 0.000 1.010 9.000 1.400 12.000
Cabbage, red, raw 0.490 51.000 0.260 0.034 0.000 1.390 15.000 2.000 27.000
Squash, summer, crookneck and straightneck, raw 0.480 21.000 0.240 0.049 0.000 0.940 21.000 1.900 19.000
Squash, summer, all varieties, raw 0.460 20.000 0.210 0.044 0.000 1.180 23.000 1.900 20.000
Peppers, sweet, yellow, raw 0.460 11.000 0.210 0.031 0.000 1.000 12.000 0.900 27.000
Peppers, sweet, red, raw 0.460 9.000 0.190 0.028 0.000 0.890 10.000 2.000 27.000
Peppers, sweet, green, raw 0.460 9.000 0.190 0.028 0.000 0.890 10.000 1.800 27.000
Tomatoes, red, ripe, raw, year round average 0.450 5.000 0.330 0.045 0.000 0.850 11.000 1.100 21.000
Cauliflower, raw 0.440 22.000 0.210 0.032 0.000 1.980 15.000 2.500 25.000
Mushrooms, shiitake, cooked, without salt 0.440 3.000 0.220 0.055 0.000 1.560 14.000 2.100 55.000
Rice, brown, long-grain, cooked 0.420 10.000 0.900 0.180 0.000 2.580 43.000 1.800 111.000
Kiwi fruit, (chinese gooseberries), fresh, raw 0.410 26.000 0.440 0.029 0.000 0.990 30.000 3.400 61.000
Squash, winter, hubbard, raw 0.400 14.000 0.500 0.103 0.000 2.000 19.000 ? 40.000
Squash, summer, scallop, raw 0.400 19.000 0.200 0.041 0.000 1.200 23.000 ? 18.000
Celery, raw 0.400 40.000 0.140 0.037 0.000 0.750 11.000 1.700 16.000
Radishes, oriental, raw 0.400 27.000 0.100 0.030 0.000 0.600 16.000 1.600 18.000
Cherries, sweet, raw 0.390 15.000 0.960 0.216 0.000 1.200 11.000 2.300 72.000
Back to the top Iron

mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Strawberries, raw 0.380 14.000 0.370 0.020 0.000 0.610 10.000 2.300 30.000
Figs, raw 0.370 35.000 0.300 0.060 0.000 0.750 17.000 3.300 74.000
Pineapple, raw 0.370 7.000 0.430 0.032 0.000 0.390 14.000 1.200 49.000
Crabapples, raw 0.360 18.000 0.300 0.048 0.000 0.400 7.000 ? 76.000
Bananas, raw 0.310 6.000 0.480 0.185 0.000 1.030 29.000 2.400 92.000
Gooseberries, raw 0.310 25.000 0.580 0.038 0.000 0.880 10.000 4.300 44.000
Squash, winter, spaghetti, raw 0.310 23.000 0.570 0.117 0.000 0.640 12.000 ? 31.000
Lettuce, butterhead (includes boston and bibb types), raw 0.300 32.000 0.220 0.029 0.000 1.290 13.000 1.000 13.000
Pomegranates, raw 0.300 3.000 0.300 0.038 0.000 0.950 3.000 0.600 68.000
Turnips, raw 0.300 30.000 0.100 0.011 0.000 0.900 11.000 1.800 27.000
Prickly pears, raw 0.300 56.000 0.510 0.067 0.000 0.730 85.000 3.600 41.000
Radishes, raw 0.290 21.000 0.540 0.030 0.000 0.600 9.000 1.600 20.000
Eggplant, raw 0.270 7.000 0.180 0.034 0.000 1.020 14.000 2.500 26.000
Cucumber, with peel, raw 0.260 14.000 0.130 0.034 0.000 0.690 11.000 0.800 13.000
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 0.260 11.000 0.580 0.189 0.000 0.660 6.000 1.000 71.000
Carambola, (starfruit), raw 0.260 4.000 0.350 0.023 0.000 0.540 9.000 2.700 33.000
Pears, raw 0.250 11.000 0.400 0.022 0.000 0.390 6.000 2.400 59.000
Onions, raw 0.220 20.000 0.160 0.026 0.000 1.160 10.000 1.800 38.000
Rhubarb, raw 0.220 86.000 0.200 0.053 0.000 0.900 12.000 1.800 21.000
Melons, cantaloupe, raw 0.210 11.000 0.280 0.071 0.000 0.880 11.000 0.800 35.000
Watercress, raw 0.200 120.000 0.100 0.027 0.000 2.300 21.000 1.500 11.000
Cranberries, raw 0.200 7.000 0.200 0.017 0.000 0.390 5.000 4.200 49.000
Collards, raw 0.190 145.000 0.420 0.055 0.000 2.450 9.000 3.600 30.000
Apples, raw, with skin 0.180 7.000 0.360 0.058 0.000 0.190 5.000 2.700 59.000
Blueberries, raw 0.170 6.000 0.380 0.032 0.000 0.670 5.000 2.700 56.000
Watermelon, raw 0.170 8.000 0.430 0.048 0.000 0.620 11.000 0.500 32.000
Nectarines, raw 0.150 5.000 0.460 0.051 0.000 0.940 8.000 1.600 49.000
Mangos, raw 0.130 10.000 0.270 0.066 0.000 0.510 9.000 1.800 65.000
Peaches, raw 0.110 5.000 0.090 0.010 0.000 0.700 7.000 2.000 43.000
Milk, sheep 0.100 193.400 7.000 4.603 27.000 5.980 18.360 0.000 107.808
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mg

Calcium mg Fat g Cholesterol

mg

Protein

g

Magnesium mg Fiber g kcal
Total Saturated
Plums, raw 0.100 4.000 0.620 0.049 0.000 0.790 7.000 1.500 55.000
Tangerines, (mandarin oranges), raw 0.100 14.000 0.190 0.022 0.000 0.630 12.000 2.300 44.000
Papayas, raw 0.100 24.000 0.140 0.043 0.000 0.610 10.000 1.800 39.000
Oranges, raw, California, valencias 0.090 40.000 0.300 0.035 0.000 1.040 10.000 2.500 49.000
RICE DREAM 0.080 8.000 0.810 0.068 0.000 0.170 4.000 0.000 49.000
Melons, honeydew, raw 0.070 6.000 0.100 0.025 0.000 0.460 7.000 0.600 35.000
Milk, goat 0.050 133.500 4.140 2.667 11.400 3.560 13.970 0.000 68.813
Milk, producer, fluid, 3.7% milkfat 0.050 119.000 3.660 2.278 14.300 3.280 13.400 0.000 64.172
Milk, nonfat 0.040 123.000 0.180 0.117 2.000 3.410 11.000 0.000 35.000
Milk, human 0.030 32.200 4.380 2.009 13.900 1.030 3.400 0.000 69.563

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