food high in iron, USDA, Complementary and Alternative Healing University

USDA National Nutrient Database

Iron, Fe ( mg ) Content of Selected Foods per Common Measure

Description	Common Measure	Content per Measure
Mollusks, clam, mixed species, canned, drained solids	3 oz	23.77
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19	1 cup	18.09
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	1 cup	18.00
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes	1-1/3 cup	18.00
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	3/4 cup	18.00
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN	3/4 cup	17.98
COMPLETE Wheat Flakes
Cereals, Malt-o-Meal, plain, prepared with water, without salt	1 serving (3 Table spoons)	17.23
Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS,	1 cup	16.32
original
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size	1 cup	15.40

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	1 cup	12.74

Mollusks, clam, mixed species, raw	3 oz	11.88
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES	1-1/4 cup	11.35
Turkey, all classes, giblets, cooked, simmered, some giblet fat	1 cup	11.18
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	1 packet	10.55

Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	1-1/4 cup	10.33
Chicken, broilers or fryers, giblets, cooked, simmered	1 cup	10.21
Wheat flour, white, cake, enriched	1 cup	10.03
Rice, white, long-grain, parboiled, enriched, dry	1 cup	9.73
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX	1 cup	9.61
Cereals ready-to-eat, GENERAL MILLS, KIX	1-1/3 cup	9.60
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	1 cup	9.53
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	1 cup	9.39

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	1 packet	9.19

Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX	3/4 cup	9.00
Cereals ready-to-eat, GENERAL MILLS, Corn CHEX	1 cup	9.00
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	3/4 cup	8.99
Soybeans, mature cooked, boiled, without salt	1 cup	8.84
Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal	1 cup	8.64
Cereal, Honey Nut
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX	1 cup	8.64
Cereals ready-to-eat, GENERAL MILLS, WHEATIES	1 cup	8.40
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K	1 cup	8.37
Beans, baked, canned, with pork and tomato sauce	1 cup	8.20
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes	1 cup	8.12
Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with	1 packet	8.09
water
Rice, white, long-grain, regular, raw, enriched	1 cup	7.97
Beans, white, mature seeds, canned	1 cup	7.83
Tomato products, canned, paste, without salt added	1 cup	7.81
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	1 cup	7.79
Cereals ready-to-eat, GENERAL MILLS, WHEATIES Raisin Bran	cup (1 serving)	7.48
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	3/4 cup	7.42

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES	3/4 cup	7.26

Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES	3/4 cup	6.88

Lentils, mature seeds, cooked, boiled, without salt	1 cup	6.59

		Content per
Description	Common Measure	Measure
Cornmeal, self-rising, degermed, enriched, yellow	1 cup	6.53
Frybread, made with lard (Navajo)	10-1/2" bread	6.46
Spinach, cooked, boiled, drained, without salt	1 cup	6.43
Braunschweiger (a liver sausage), pork	2 slices	6.35
Fast foods, hotdog, with corn flour coating (corndog)	1 corn dog	6.18
Wheat flour, white, bread, enriched	1 cup	6.04
Duck, domesticated, meat only, cooked, roasted	1/2 duck	5.97
Cornmeal, degermed, enriched, yellow	1 cup	5.96
Mollusks, oyster, eastern, cooked, breaded and fried	3 oz	5.91
Bread crumbs, dry, grated, seasoned	1 cup	5.90
Fast foods, hamburger; double, large patty; with condiments and vegetables	1 sandwich	5.85

Wheat flour, white, all-purpose, self-rising, enriched	1 cup	5.84
Wheat flour, white, all-purpose, enriched, bleached	1 cup	5.80
Chili con carne with beans, canned entree	1 cup	5.79
Beef stew, canned entree	1 cup	5.75
MORNINGSTAR FARMS Grillers Burger Style Recipe	1 cup	5.72
Crumbles, frozen, unprepared
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS	1 cup	5.60
Mollusks, oyster, eastern, wild, raw	6 medium	5.59
Fast foods, hamburger; double, regular patty; with condiments	1 sandwich	5.55
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS	1 cup	5.52
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH	3/4 cup	5.48

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	4" bagel	5.38

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	1/2 cup	5.28

Candies, semisweet chocolate	1 cup	5.26
Beef, variety meats and by-products, liver, cooked, pan-fried	3 oz	5.24
Beans, kidney, red, mature seeds, cooked, boiled, without salt	1 cup	5.20
Pie crust, standard-type, prepared from recipe, baked	1 pie shell	5.20
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	3/4 cup	5.19
Fast foods, chili con carne	1 cup	5.19
Pie crust, cookie-type, prepared from recipe, graham cracker, baked	1 pie shell	5.19

Jerusalem-artichokes, raw	1 cup	5.10
Oat bran, raw	1 cup	5.09
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with	3/4 cup	5.02
CRUNCHBERRIES
Barley, pearled, raw	1 cup	5.00
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT	3/4 cup	4.96
BUTTER CRUNCH
Snacks, trail mix, regular, with chocolate chips, salted nuts and	1 cup	4.95
seeds
Baking chocolate, unsweetened, squares	1 square	4.93
Fast foods, hamburger; single, large patty; with condiments and	1 sandwich	4.93
vegetables
Spinach, canned, regular pack, drained solids	1 cup	4.92
Buckwheat flour, whole-groat	1 cup	4.87
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT	1 cup	4.82
CHEERIOS
Chickpeas (garbanzo beans, bengal gram), mature seeds,	1 cup	4.74
cooked, boiled, without salt
Fast foods, chicken fillet sandwich, plain	1 sandwich	4.68

		Content per
Description	Common Measure	Measure
Wheat flour, whole-grain	1 cup	4.66
Fast foods, chimichanga, with beef	1 chimichanga	4.54
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS	3/4 cup	4.50
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS	1 cup	4.50
Soybeans, green, cooked, boiled, drained, without salt	1 cup	4.50
Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX	3/4 cup	4.50
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS	3/4 cup	4.50
Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON	3/4 cup	4.50
CHEERIOS
Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN	1 cup	4.50
Cereals ready-to-eat, GENERAL MILLS, BASIC 4	1 cup	4.50
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT	1 cup	4.50
CLUSTERS
Lima beans, large, mature seeds, cooked, boiled, without salt	1 cup	4.49
Beans, baked, canned, with franks	1 cup	4.48
Tomato products, canned, puree, without salt added	1 cup	4.45
Cereals ready-to-eat, rice, puffed, fortified	1 cup	4.44
Lima beans, large, mature seeds, canned	1 cup	4.36
Cowpeas, common (blackeyes, crowder, southern), mature	1 cup	4.32
seeds, cooked, boiled, without salt
Bagels, plain, enriched, with calcium propionate (includes onion,	3-1/2" bagel	4.30
poppy, sesame)
Beans, navy, mature seeds, cooked, boiled, without salt	1 cup	4.30
Fast foods, cheeseburger, regular, double patty and bun, plain	1 sandwich	4.26
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS	1 cup	4.23
Fast foods, roast beef sandwich, plain	1 sandwich	4.23
Cereals ready-to-eat, GENERAL MILLS, TRIX	1 cup	4.22
Cornmeal, whole-grain, yellow	1 cup	4.21
Refried beans, canned, traditional style (includes USDA	1 cup	4.21
commodity)
Beans, baked, canned, with pork and sweet sauce	1 cup	4.17
Potatoes, baked, skin, without salt	1 skin	4.08
Fast foods, cheeseburger; single, large patty; with condiments	1 sandwich	4.07
and vegetables
Fast foods, cheeseburger; single, large patty; with condiments	1 sandwich	4.04
and bacon
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon,	1 packet	3.84
prepared with boiling water
Peas, edible-podded, frozen, cooked, boiled, drained, without	1 cup	3.84
salt
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar,	1 packet	3.81
prepared with boiling water
Cereals ready-to-eat, wheat, puffed, fortified	1 cup	3.80
Beans, great northern, mature seeds, cooked, boiled, without	1 cup	3.77
salt
Malted drink mix, chocolate, with added nutrients, powder,	1 cup	3.76
prepared with whole milk
Spinach, frozen, chopped or leaf, cooked, boiled, drained,	1 cup	3.72
without salt
Fast foods, taco	1 large	3.71
Snacks, trail mix, tropical	1 cup	3.70
Fast foods, cheeseburger; double, regular patty; plain	1 sandwich	3.67
Malted drink mix, chocolate, with added nutrients, powder	3 heaping tsp	3.65
Frybread, made with lard (Navajo)	5" bread	3.64
Beans, black, mature seeds, cooked, boiled, without salt	1 cup	3.61

		Content per
Description	Common Measure	Measure
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled,	1 cup	3.60
drained, without salt
Malted drink mix, natural, with added nutrients, powder,	1 cup	3.60
prepared with whole milk
Beans, pinto, mature seeds, cooked, boiled, without salt	1 cup	3.57
Bagels, egg	4" bagel	3.54
Spaghetti with meat sauce, frozen entree	1 package	3.54
Lima beans, immature seeds, frozen, baby, cooked, boiled,	1 cup	3.53
drained, without salt
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	1 pie shell	3.53
Turkey, all classes, neck, meat only, cooked, simmered	1 neck	3.50
Fast foods, fish sandwich, with tartar sauce and cheese	1 sandwich	3.50
Sauerkraut, canned, solids and liquids	1 cup	3.47
Bulgur, dry	1 cup	3.44
Fast Foods, biscuit, with egg and sausage	1 biscuit	3.42
Fast foods, cheeseburger; double, regular patty, with	1 sandwich	3.42
condiments and vegetables
Pumpkin, canned, without salt	1 cup	3.41
Tomatoes, red, ripe, canned, stewed	1 cup	3.39
Bagels, cinnamon-raisin	4" bagel	3.38
Cherries, sour, red, canned, water pack, solids and liquids	1 cup	3.34
(includes USDA commodity red tart cherries, canned)
Pie, cherry, prepared from recipe	1 piece	3.33
Pasta with meatballs in tomato sauce, canned entree	1 cup	3.30
Fast foods, hotdog, with chili	1 sandwich	3.28
Beans, kidney, red, mature seeds, canned	1 cup	3.25
Chickpeas (garbanzo beans, bengal gram), mature seeds,	1 cup	3.24
canned
Soup, bean with ham, canned, chunky, ready-to-serve	1 cup	3.23
Turnip greens, frozen, cooked, boiled, drained, without salt	1 cup	3.18
Rice, white, long-grain, parboiled, enriched, cooked	1 cup	3.17
Peas, edible-podded, boiled, drained, without salt	1 cup	3.15
Cookies, graham crackers, plain or honey (includes cinnamon)	1 cup	3.13
Beef, chuck, blade roast, separable lean only, trimmed to 0" fat,	3 oz	3.13
all grades, cooked, braised
Snacks, pretzels, hard, plain, salted	10 pretzels	3.12
Lima beans, immature seeds, frozen, fordhook, cooked, boiled,	1 cup	3.09
drained, without salt
Beets, canned, drained solids	1 cup	3.09
Fast foods, clams, breaded and fried	3/4 cup	3.05
Beans, baked, canned, plain or vegetarian	1 cup	3.02
Prune juice, canned	1 cup	3.02
Soup, clam chowder, new england, canned, prepared with equal	1 cup	3.00
volume low fat (2%) milk
Fast foods, shrimp, breaded and fried	6-8 shrimp	2.95
Biscuits, plain or buttermilk, prepared from recipe	4" biscuit	2.93
Rice, white, long-grain, precooked or instant, enriched, prepared	1 cup	2.92
Fast foods, english muffin, with egg, cheese, and canadian	1 muffin	2.90
bacon
Bagels, egg	3-1/2" bagel	2.83
Fast foods, submarine sandwich, with roast beef	1 sandwich, 6" roll	2.81
Beet greens, cooked, boiled, drained, without salt	1 cup	2.74
Raisins, seedless	1 cup	2.73
Mushrooms, white, cooked, boiled, drained, without salt	1 cup	2.71

		Content per
Description	Common Measure	Measure
Fast foods, cheeseburger; single, regular patty; plain	1 sandwich	2.71
Beef Macaroni, frozen entree	1 package	2.71
Fast foods, french toast sticks	5 sticks	2.71
Bagels, cinnamon-raisin	3-1/2" bagel	2.70
Fast foods, hamburger; single, regular patty; with condiments	1 sandwich	2.68
Malted drink mix, natural, with added nutrients, powder	4-5 heaping tsp	2.67
Fast foods, submarine sandwich, with tuna salad	1 sandwich, 6" roll	2.64
Fast foods, pancakes with butter and syrup	2 pancakes	2.62
Beef, chuck, blade roast, separable lean and fat, trimmed to	3 oz	2.62
1/8" fat, choice, cooked, braised
Fast foods, cheeseburger; single, regular patty, with condiments	1 sandwich	2.54
Peas, split, mature seeds, cooked, boiled, without salt	1 cup	2.53
Fast foods, submarine sandwich, with cold cuts	1 sandwich, 6" roll	2.51
Tomato products, canned, sauce	1 cup	2.50
Turkey, all classes, meat only, cooked, roasted	1 cup	2.49
Fish, sardine, Atlantic, canned in oil, drained solids with bone	3 oz	2.48
MORNINGSTAR FARMS Grillers Vegan, frozen, unprepared	1 patty	2.47
Fast foods, tostada, with beans, beef, and cheese	1 tostada	2.45
Fast foods, burrito, with beans and meat	1 burrito	2.45
Beef, round, bottom round, steak, separable lean only, trimmed	3 oz	2.44
to 1/8" fat, all grades, cooked, braised
Peas, green, frozen, cooked, boiled, drained, without salt	1 cup	2.43
English muffins, plain, toasted, enriched, with calcium	1 muffin	2.42
propionate (includes sourdough)
Fast foods, taco	1 small	2.41
Tapioca, pearl, dry	1 cup	2.40
Muffins, oat bran	1 muffin	2.39
Chicken pot pie, frozen entree, prepared	1 small pie	2.39
Noodles, egg, cooked, enriched	1 cup	2.35
Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular	1 slice	2.33
crust
Tomatoes, red, ripe, canned, packed in tomato juice	1 cup	2.33
Cowpeas, common (blackeyes, crowder, southern), mature	1 cup	2.33
seeds, canned, plain
Fast foods, potato, french fried in vegetable oil	1 large	2.32
Fast foods, hotdog, plain	1 sandwich	2.31
Lamb, domestic, shoulder, arm, separable lean only, trimmed to	3 oz	2.30
1/4" fat, choice, cooked, braised
Seeds, pumpkin and squash seed kernels, roasted, with salt	1 oz (142 seeds)	2.29
added
Waffles, plain, frozen, ready -to-heat, toasted	1 waffle	2.28
English muffins, plain, enriched, with ca prop (includes	1 muffin	2.28
sourdough)
Chicken, liver, all classes, cooked, simmered	1 liver	2.28
Fast foods, taco salad	1-1/2 cups	2.28
Sweet potato, canned, vacuum pack	1 cup	2.27
Beef, round, bottom round, steak, separable lean and fat,	3 oz	2.27
trimmed to 1/8" fat, all grades, cooked, braised
Macaroni and Cheese, canned entree	1 cup	2.27
Doughnuts, yeast-leavened, glazed, enriched (includes honey	1 medium	2.25
buns)
Chicken, canned, meat only, with broth	5 oz	2.24
Fast foods, frijoles with cheese	1 cup	2.24
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	3 oz	2.21

		Content per
Description	Common Measure	Measure
Lettuce, iceberg (includes crisphead types), raw	1 head	2.21
Collards, cooked, boiled, drained, without salt	1 cup	2.20
Fast foods, croissant, with egg, cheese, and bacon	1 croissant	2.19
Potato, baked, flesh and skin, without salt	1 potato	2.18
Plums, canned, purple, heavy syrup pack, solids and liquids	1 cup	2.17
Cake, gingerbread, prepared from recipe	1 piece	2.13
Noodles, chinese, chow mein	1 cup	2.13
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	3 oz	2.11
Cereals, oats, regular and quick and instant, unenriched,	1 cup	2.11
cooked with water (includes boiling and microwaving), without
salt
Beef, round, eye of round, roast, separable lean only, trimmed	3 oz	2.09
to 1/8" fat, all grades, cooked, roasted
Barley, pearled, cooked	1 cup	2.09
Peas, green (includes baby and lesuer types), canned, drained	1 cup	2.07
solids, unprepared
Cookies, molasses	1 cookie, large (3-1/2" to	2.06
Fish, tuna salad	1 cup	2.05
Lamb, domestic, shoulder, arm, separable lean and fat, trimmed	3 oz	2.03
to 1/4" fat, choice, cooked, braised
Fish, haddock, cooked, dry heat	1 fillet	2.03
Lettuce, butterhead (includes boston and bibb types), raw	1 head	2.02
Toaster pastries, brown-sugar-cinnamon	1 pastry	2.02
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to	3 oz	2.01
1/8" fat, all grades, cooked, roasted
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled	3 oz	2.01
Toaster pastries, fruit (includes apple, blueberry, cherry,	1 pastry	2.00
strawberry)
Chicken, stewing, meat only, cooked, stewed	1 cup	2.00
Pie, pumpkin, prepared from recipe	1 piece	1.97
Turkey, all classes, dark meat, cooked, roasted	3 oz	1.96
Beef, round, eye of round, roast, separable lean and fat,	3 oz	1.95
trimmed to 1/8" fat, all grades, cooked, roasted
KELLOGG'S Eggo Lowfat Homestyle Waffles	1 waffle	1.95
Oat bran, cooked	1 cup	1.93
Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS	1 cup	1.92
Entrees, fish fillet, battered or breaded, and fried	1 fillet	1.92
Collards, frozen, chopped, cooked, boiled, drained, without salt	1 cup	1.90
Soup, bean with pork, canned, prepared with equal volume	1 cup	1.90
water
Rice, white, long-grain, regular, cooked	1 cup	1.90
Dandelion greens, cooked, boiled, drained, without salt	1 cup	1.89
Fast foods, french toast with butter	2 slices	1.89
Brussels sprouts, cooked, boiled, drained, without salt	1 cup	1.87
Rolls, hard (includes kaiser)	1 roll	1.87
Couscous, dry	1 cup	1.87
Sweet potato, canned, syrup pack, drained solids	1 cup	1.86
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES	3/4 cup	1.86
TREATS Cereal
Cowpeas (Blackeyes), immature seeds, cooked, boiled,	1 cup	1.85
drained, without salt
Fast foods, danish pastry, cheese	1 pastry	1.85
Fast foods, potato, french fried in vegetable oil	1 medium	1.84
Soup, pea, green, canned, prepared with equal volume water	1 cup	1.83

		Content per
Description	Common Measure	Measure
Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS,	1 pastry	1.82
Frosted chocolate fudge
Dates, deglet noor	1 cup	1.82
Crustaceans, shrimp, mixed species, canned	3 oz	1.81
Pie, blueberry, prepared from recipe	1 piece	1.81
Pie, pecan, prepared from recipe	1 piece	1.81
Lamb, domestic, leg, whole (shank and sirloin), separable lean	3 oz	1.80
only, trimmed to 1/4" fat, choice, cooked, roasted
Cake, snack cakes, creme-filled, chocolate with frosting	1 cupcake	1.80
Sauce, pasta, spaghetti/marinara, ready-to-serve	1 cup	1.80
Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	1 bar	1.80
Spaghetti, cooked, enriched, without added salt	1 cup	1.79
Macaroni, cooked, enriched	1 cup	1.79
Nuts, coconut meat, dried (desiccated), sweetened, shredded	1 cup	1.79
Beef, cured, corned beef, canned	3 oz	1.77
Cabbage, chinese (pak-choi), cooked, boiled, drained, without	1 cup	1.77
salt
Chicken, broilers or fryers, breast, meat and skin, cooked, fried,	1/2 breast	1.75
batter
Bulgur, cooked	1 cup	1.75
Noodles, egg, spinach, cooked, enriched	1 cup	1.74
Biscuits, plain or buttermilk, prepared from recipe	2-1/2" biscuit	1.74
Pie, apple, prepared from recipe	1 piece	1.74
Soup, minestrone, canned, reduced sodium, ready-to-serve	1 cup	1.74
Waffles, plain, prepared from recipe	1 waffle	1.73
Nuts, cashew nuts, oil roasted, with salt added	1 oz (18 nuts)	1.72
Miso	1 cup	1.71
Vegetables, mixed, canned, drained solids	1 cup	1.71
Cake, pineapple upside-down, prepared from recipe	1 piece	1.70
Fish, halibut, Atlantic and Pacific, cooked, dry heat	1/2 fillet	1.70
Nuts, cashew nuts, dry roasted, with salt added	1 oz	1.70
Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat,	3 oz	1.70
choice, cooked, broiled
Lamb, domestic, leg, whole (shank and sirloin), separable lean	3 oz	1.68
and fat, trimmed to 1/4" fat, choice, cooked, roasted
Bread, white, commercially prepared (includes soft bread	1 cup	1.68
crumbs)
Pork, fresh, shoulder, arm picnic, separable lean only, cooked,	3 oz	1.66
braised
Cake, shortcake, biscuit-type, prepared from recipe	1 shortcake	1.65
Snacks, popcorn, caramel-coated, with peanuts	1 cup	1.64
Soup, chunky vegetable, canned, ready-to-serve	1 cup	1.63
Bread, cornbread, prepared from recipe, made with low fat (2%)	1 piece	1.63
milk
Raspberries, frozen, red, sweetened	1 cup	1.63
Potato salad, home-prepared	1 cup	1.63
Spinach souffle 蛋奶酥	1 cup	1.62
Muffins, corn, commercially prepared	1 muffin	1.60
Beans, snap, yellow, cooked, boiled, drained, without salt	1 cup	1.60
Soup, chicken noodle, canned, prepared with equal volume	1 cup	1.59
water
Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all	3 oz	1.59
grades, cooked, broiled
Peaches, dried, sulfured, uncooked	3 halves	1.58
Poultry food products, ground turkey, cooked	1 patty	1.58

		Content per
Description	Common Measure	Measure
Pork, fresh, spareribs, separable lean and fat, cooked, braised	3 oz	1.57
Bread, pita, white, enriched	6-1/2" pita	1.57
Potatoes, au gratin, home-prepared from recipe using butter	1 cup	1.57
Soymilk, original and vanilla, unfortified	1 cup	1.57
Nuts, pine nuts, dried	1 oz	1.57
Pie, fried pies, fruit	1 pie	1.56
Pie, fried pies, cherry	1 pie	1.56
Soup, clam chowder, manhattan, canned, prepared with equal	1 cup	1.56
volume water
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4"	3 oz	1.54
fat, choice, cooked, broiled
Shake, fast food, vanilla	16 fl oz	1.53
Cake, chocolate, prepared from recipe without frosting	1 piece	1.53
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat,	3 oz	1.50
choice, cooked, roasted
Strawberries, frozen, sweetened, sliced	1 cup	1.50
Vegetables, mixed, frozen, cooked, boiled, drained, without salt	1 cup	1.49
Spaghetti, whole-wheat, cooked	1 cup	1.48
Onions, spring or scallions (includes tops and bulb), raw	1 cup	1.48
Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all	3 oz	1.47
grades, cooked, broiled
Soup, chicken vegetable, chunky, canned, ready-to-serve	1 cup	1.46
Puddings, chocolate, ready-to-eat	4 oz	1.44
Pizza, cheese topping, regular crust, frozen, cooked	1 serving	1.43
Rolls, hamburger or hotdog, plain	1 roll	1.43
Fast foods, hush puppies	5 pieces	1.43
Doughnuts, cake-type, plain (includes unsugared, old-fashioned)	1 medium	1.41
Cake, chocolate, commercially prepared with chocolate frosting	1 piece	1.41
Turkey patties, breaded, battered, fried	1 patty	1.41
Fast foods, danish pastry, fruit	1 pastry	1.40
Pumpkin, cooked, boiled, drained, without salt	1 cup	1.40
Potatoes, scalloped, home-prepared with butter	1 cup	1.40
Squash, winter, butternut, frozen, cooked, boiled, without salt	1 cup	1.39
Turkey roast, boneless, frozen, seasoned, light and dark meat,	3 oz	1.39
roasted
Cereals, corn grits, white, regular and quick, enriched, cooked	1 cup	1.38
with water, without salt
Cereals, corn grits, yellow, regular and quick, enriched, cooked	1 cup	1.38
with water, without salt
Bread crumbs, dry, grated, plain	1 oz	1.37
Pork, fresh, shoulder, arm picnic, separable lean and fat,	3 oz	1.37
cooked, braised
Soup, tomato, canned, prepared with equal volume low fat (2%)	1 cup	1.36
milk
Soup, cream of mushroom, canned, prepared with equal volume	1 cup	1.36
low fat (2%) milk
Cereals, WHEATENA, cooked with water	1 cup	1.36
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat,	3 oz	1.36
choice, cooked, roasted
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free	2 biscuits	1.36
Buckwheat groats, roasted, cooked	1 cup	1.34
Beets, cooked, boiled, drained	1 cup	1.34
Seeds, sesame butter, tahini, from roasted and toasted kernels	1 tbsp	1.34
(most common type)
Nuts, hazelnuts or filberts	1 oz	1.33

		Content per
Description	Common Measure	Measure
Tofu, soft, prepared with calcium sulfate and magnesium	1 piece	1.33
chloride (nigari)
Cake, yellow, commercially prepared, with chocolate frosting	1 piece	1.33
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola	1/2 cup	1.33
with Raisins
Turkey and gravy, frozen	5-oz package	1.32
Fast foods, enchilada, with cheese	1 enchilada	1.32
Egg substitute, liquid	1/4 cup	1.32
Soup, tomato, canned, prepared with equal volume water,	1 cup	1.32
commercial
Soup, cream of mushroom, canned, prepared with equal volume	1 cup	1.32
water
Asparagus, canned, drained solids	4 spears	1.32
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal	1/2 cup	1.32
with oats, honey, and raisins
Tofu, firm, prepared with calcium sulfate and magnesium	1/4 block	1.30
chloride (nigari)
French toast, frozen, ready-to-heat	1 slice	1.30
Nuts, chestnuts, european, roasted	1 cup	1.30
Fish, tuna, light, canned in water, drained solids	3 oz	1.30
Cake, white, prepared from recipe with coconut frosting	1 piece	1.30
Muffins, blueberry, prepared from recipe, made with low fat (2%)	1 muffin	1.29
milk
Fast foods, nachos, with cheese	6-8 nachos	1.28
Pie, lemon meringue, prepared from recipe	1 piece	1.27
Potato pancakes	1 pancake	1.27
Cookies, brownies, commercially prepared	1 brownie	1.26
Danish pastry, fruit, enriched (includes apple, cinnamon, raisin,	1 danish	1.26
lemon, raspberry, strawberry)
Chicken, broilers or fryers, dark meat, meat only, cooked, fried	3 oz	1.25
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried,	1 thigh	1.25
batter
Okra, frozen, cooked, boiled, drained, without salt	1 cup	1.23
Mushrooms, canned, drained solids	1 cup	1.23
Kale, frozen, cooked, boiled, drained, without salt	1 cup	1.22
Waterchestnuts, chinese, canned, solids and liquids	1 cup	1.22
Bread, egg	1/2" slice	1.22
Seeds, sunflower seed kernels, dry roasted, with salt added	1/4 cup	1.22
Fish, catfish, channel, cooked, breaded and fried	3 oz	1.22
Beans, snap, yellow, canned, regular pack, drained solids	1 cup	1.22
Pie, chocolate creme, commercially prepared	1 piece	1.21
Coffeecake, cinnamon with crumb topping, commercially	1 piece	1.20
prepared, enriched
Nuts, pistachio nuts, dry roasted, with salt added	1 oz (47 nuts)	1.19
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	1 cup	1.19
Sweet potato, cooked, candied, home-prepared	1 piece	1.19
Fish, tuna, light, canned in oil, drained solids	3 oz	1.18
Eclairs, custard-filled with chocolate glaze, prepared from recipe	1 eclair	1.18
Baking chocolate, unsweetened, liquid	1 oz	1.18
Beans, snap, green, canned, regular pack, drained solids	1 cup	1.17
Pork, fresh, backribs, separable lean and fat, cooked, roasted	3 oz	1.17
Kale, cooked, boiled, drained, without salt	1 cup	1.17
Chicken, broilers or fryers, breast, meat and skin, cooked, fried,	1/2 breast	1.17
flour
Fast foods, potato, french fried in vegetable oil	1 small	1.16

		Content per
Description	Common Measure	Measure
Croissants, butter	1 croissant	1.16
Turnip greens, cooked, boiled, drained, without salt	1 cup	1.15
Fish, haddock, cooked, dry heat	3 oz	1.15
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained,	1 cup	1.14
without salt
Muffins, blueberry, commercially prepared (Includes mini-	1 muffin	1.14
muffins)
Bread, cornbread, dry mix, prepared	1 piece	1.14
Pork, fresh, loin, country-style ribs, separable lean and fat,	3 oz	1.14
cooked, braised
Danish pastry, cheese	1 danish	1.14
Fast foods, burrito, with beans and cheese	1 burrito	1.13
Turkey, all classes, light meat, cooked, roasted	3 oz	1.13
Crustaceans, crab, blue, canned	1 cup	1.13
Croutons, seasoned	1 cup	1.13
Cake, white, prepared from recipe without frosting	1 piece	1.12
Sweet potato, cooked, boiled, without skin	1 potato	1.12
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	1 cup	1.12
Veal, leg (top round), separable lean and fat, cooked, braised	3 oz	1.12
Fish, swordfish, cooked, dry heat	1 piece	1.10
Soup, vegetable beef, canned, prepared with equal volume	1 cup	1.10
water
Nuts, coconut meat, raw	1 piece	1.09
Bread stuffing, bread, dry mix, prepared	1/2 cup	1.09
Fast foods, salad, vegetable, tossed, without dressing, with	1-1/2 cups	1.09
chicken
Carrot juice, canned	1 cup	1.09
French toast, prepared from recipe, made with low fat (2%) milk	1 slice	1.09
Cheese, ricotta, part skim milk	1 cup	1.08
Seeds, sunflower seed kernels, dry roasted, with salt added	1 oz	1.08
Pizza, meat and vegetable topping, regular crust, frozen, cooked	1 serving	1.07
Plantains, raw	1 medium	1.07
Soup, beef noodle, canned, prepared with equal volume water	1 cup	1.07
Snacks, beef jerky, chopped and formed	1 large piece	1.07
Crustaceans, shrimp, mixed species, cooked, breaded and fried	3 oz	1.07
Tortillas, ready-to-bake or -fry, flour	1 tortilla	1.07
Egg, whole, raw, fresh	1 extra large	1.06
Soup, vegetarian vegetable, canned, prepared with equal	1 cup	1.06
volume water
Nuts, almonds	1 oz (24 nuts)	1.05
Pie, pecan, commercially prepared	1 piece	1.05
Nuts, mixed nuts, dry roasted, with peanuts, with salt added	1 oz	1.05
Broccoli, cooked, boiled, drained, without salt	1 cup	1.05
Tomato juice, canned, with salt added	1 cup	1.04
Rolls, dinner, plain, commercially prepared (includes brown-and-	1 roll	1.04
serve)
Fish, herring, Atlantic, pickled	3 oz	1.04
Candies, milk chocolate	1 bar (1.55 oz)	1.03
Hearts of palm, canned	1 piece	1.03
Shake, fast food, chocolate	16 fl oz	1.03
Artichokes, (globe or french), cooked, boiled, drained, without	1 cup	1.02
salt
Plums, dried (prunes), stewed, without added sugar	1 cup	1.02

註：鐵質是以毫克為單位

軟體動物，文蛤，混種，罐頭，排水後的固體；3盎司；含鐵質 23.77
穀物（即食），凱洛格，凱洛格公司的產品19； 1杯：含鐵質 18.09
穀物（即食），通用磨坊，共有葡萄乾麩皮; 1杯：含鐵質 18.00
穀物（即食），通用磨坊，玉米總片; 1-1/3杯：含鐵質 18.00
穀物（即食），通用磨坊，全糧食總; 3/4杯：含鐵質 18.00
穀物準備吃，凱洛格，凱洛格的ALL麩; 3/4杯：含鐵質 17.98
全麥薄片，穀物，麥芽-O-膳食，淡的，準備與水，無鹽; 1份 (3 湯匙) 含鐵質 17.23
穀物（即食），凱洛格的磨砂MINI的小麥，1杯：含鐵質 16.32
原穀物（即食），凱洛格，凱洛格的磨砂迷你；1杯：含鐵質 15.40
小麥，麥粉，澱粉，各種品牌，包括Cream of Wheat；小麥，快熟（1-3分鐘），水煮，無鹽 1杯：含鐵質 12.74

生軟體動物，文蛤，混種，原料; 3盎司；含鐵質 11.88
穀物（即食）， KELLOGG, KELLOGG'S RICE KRISPIES; 1-1/4杯：含鐵質 11.35
火雞,各類，內臟，煮熟，燜，含一些內臟脂肪; 1杯：含鐵質 11.18
穀物，燕麥，即食，已加入營養，淡的，冲沸水或微波爐；）1包；含鐵質 10.55
（

穀物（即食），GENERAL MILLS, Rice CHEX1-1/4杯： 10.33
雞，肉雞或油炸，內臟，煮熟，燜；1杯： 10.21
小麥粉，白，蛋糕，豐富；1杯： 10.03
長粒大米，白，蒸穀米，濃縮，乾燥；1杯： 9.73
穀物（即食），凱洛格，凱洛格CRISPIX，1杯： 9.61
穀物（即食），GENERAL MILLS, KIX1-1/3杯： 9.60
穀物（即食），GENERAL MILLS，麥片；1杯： 9.53
煮熟的穀物，小麥，CREAM OF WHEAT, regular（10分鐘）水煮，無鹽，1杯： 9.39

穀物，QUAKER, QUAKER OAT LIFE,，淡的，（微波爐或加沸水），無鹽 1包 9.19
穀物（即食），GENERAL MILLS, Honey Nut CHEX 3/4杯： 9.00
穀物（即食），GENERAL MILLS, Corn CHEX1杯： 9.00
穀物（即食），奎克，奎克審裁處的生活，平淡 3/4杯： 8.99
大豆，成熟煮熟，煮，無鹽 1杯： 8.84
穀物（即食），Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal，Cereal, Honey Nut
1杯：
8.64
穀物，蜂蜜堅果

穀物（即食），通用磨坊，小麥CHEX 1杯： 8.64
穀物（即食），通用磨坊，麥片1杯： 8.40
穀物（即食），KELLOGG, KELLOGG'S SPECIAL K1杯： 8.37
豆類，烤，罐頭，豬肉和番茄醬 1杯： 8.20
穀物（即食），KELLOGG, KELLOGG'S Corn Flakes 1杯： 8.12
穀物小麥，奶油，mix'n吃，淡的，水煮 1包 8.09

大米，白，長粒，定期，原材料，豐富
1杯：
7.97
豆類，白色，成熟的種子，罐頭
1杯：
7.83
無鹽，番茄製品，罐頭，醬說
1杯：
7.81
穀物（即食），KELLOGG, KELLOGG'S RAISIN BRAN 1杯： 7.79
穀物（即食），通用磨坊，麥片葡萄乾杯：（1 NLEA份）
7.48
麩

穀物（即食），QUAKER, QUAKER OAT CINNAMON LIFE 3/4杯： 7.42

穀物（即食），KELLOGG, KELLOGG'S FROSTED FLAKES 3/4杯： 7.26
剝落

穀物準備吃，凱洛格，凱洛格的可可
3/4杯：
6.88
盛滿脆

扁豆，成熟的種子，煮熟，煮，無鹽
1杯：
6.59

Iron content of Foods 食物的鐵質含量 (in English and Chinese 中英文) Compiled and Translated in Chinese by: Joe Hing kwok Chu 朱興國編譯

Iron content of Foods 食物的鐵質含量 (in English and Chinese 中英文)
Compiled and Translated in Chinese by: Joe Hing kwok Chu 朱興國編譯