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Sources of Iron: Plant-based
sources vs. animal sources,
including an extensive list of foods and their nutrients.
Vegan foods can be wonderful sources of iron. Please have a look at our extensive table below.
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 | |
| Back to the top | Iron 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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