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Iron-Content USDA National Nutrient Database for Standard ReferenceRelease 27 Nutrients: Iron, Fe (mg) Food Subset: All Foods Ordered by: Nutrient Content Measured by: Household Report Run at: December 22, 2014 11:14 EST Iron, Fe(mg) NDB_No Description Weight(g) Measure Per Measure 13334 Beef, variety meats and by-products, spleen, cooked, braised 85.0 3.0 oz 33.46 17215 Lamb, variety meats and by-products, spleen, cooked, braised 85.0 3.0 oz 32.87 35009 Whale, beluga, meat, dried (Alaska Native) 45.0 1.0 strip 32.56 11667 Seaweed, spirulina, dried 112.0 1.0 cup 31.92 16108 Soybeans, mature seeds, raw 186.0 1.0 cup 29.20 05150 Goose, liver, raw 94.0 1.0 liver 28.70 16135 Winged beans, mature seeds, raw 182.0 1.0 cup 24.46 20060 Rice bran, crude 118.0 1.0 cup 21.88 16078 Mothbeans, mature seeds, raw 196.0 1.0 cup 21.27 21255 BURGER KING, DOUBLE WHOPPER, with cheese 399.0 1.0 item 21.15 16049 Beans, white, mature seeds, raw 202.0 1.0 cup 21.09 12023 Seeds, sesame seeds, whole, dried 144.0 1.0 cup 20.95 14649 Hibiscus tea 237.0 8.0 fl oz 20.48 08451 Cereals, QUAKER, Quick Oats with Iron, Dry 40.0 0.5 cup 19.78 08504 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 29.0 1.0 serving (NLEA serving size = 0.75 cup) 19.62 10118 Pork, fresh, variety meats and by-products, spleen, cooked, braised 85.0 3.0 oz 18.90 36622 Restaurant, Chinese, sweet and sour pork 609.0 1.0 order 18.70 08247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 53.0 1.0 cup (1 NLEA serving) 18.02 08028 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 29.0 0.75 cup (1 NLEA serving) 18.01 08058 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 30.0 1.0 cup (1 NLEA serving) 18.00 08318 Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 50.0 1.0 cup (1 NLEA serving) 18.00 08077 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30.0 0.75 cup (1 NLEA serving) 18.00 08597 Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Frosted Shredded Wheat 60.0 1.0 cup (1 NLEA serving) 17.88 16030 Beans, kidney, california red, mature seeds, raw 184.0 1.0 cup 17.20 08216 Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 57.0 1.25 cup (1 NLEA serving) 17.04 16507 LOMA LINDA Redi-Burger, canned, unprepared 85.0 1.0 slice , 5/8" 17.00 16119 Soy meal, defatted, raw 122.0 1.0 cup 16.71 16419 Soy meal, defatted, raw, crude protein basis (N x 6.25) 122.0 1.0 cup 16.71 16045 Beans, small white, mature seeds, raw 215.0 1.0 cup 16.62 USDA National Nutrient Database for Standard Reference Release 27 December 22, 2014 11:14 EST Page 2 of 235 Iron, Fe(mg) NDB_No Description Weight(g) Measure Per Measure 16060 Cowpeas, catjang, mature seeds, raw 167.0 1.0 cup 16.62 42297 Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 59.0 1.0 cup (1 NLEA serving) 16.52 08215 Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 56.0 1.0 cup (1 NLEA serving) 16.52 08081 Cereals ready-to-eat, POST, Honey Nut Shredded Wheat 59.0 1.0 cup (1 NLEA serving) 16.52 08214 Cereals ready-to-eat, QUAKER, Oatmeal Squares 56.0 1.0 cup (1 NLEA serving) 16.41 08031 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, Big Bite 58.0 7.0 biscuit (1 NLEA serving) 16.24 08632 Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 56.0 1.0 cup (1 NLEA serving) 16.24 08038 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 58.0 0.5 cup (1 NLEA serving) 16.24 08459 Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS, Maple & Brown Sugar, Bite Size 55.0 25.0 biscuits (1 NLEA serving) 16.22 08542 Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS Bite Size Strawberry Delight 55.0 25.0 biscuits (1 NLEA serving) 16.22 08677 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS Touch of Fruit in the Middle, Raspberry 55.0 24.0 biscuits (1 NLEA serving) 16.22 08617 Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Blueberry Muffin 55.0 25.0 biscuits (1 NLEA serving) 16.22 08621 Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Touch of Fruit in the Middle Mixed Berry 55.0 24.0 biscuits (1 NLEA serving) 16.22 08384 Cereals ready-to-eat, KELLOGG, KELLOGG'S MINI-WHEATS, unfrosted bite size 55.0 30.0 biscuits (1 NLEA serving) 16.22 08708 KELLOGG Mini-Wheats Frosted Bite Size Touch of Fruit Raisin 55.0 24.0 Biscuits (1 NLEA serving) 16.22 08598 Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS 52.0 1.0 cup (1 NLEA serving) 16.22 08616 Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Cinnamon Streusel 54.0 23.0 biscuits (1 NLEA serving) 16.20 08319 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size 54.0 21.0 biscuits (1 NLEA serving) 16.20 08673 Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS 55.0 1.0 cup (1 NLEA serving) 16.20 08633 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches 56.0 1.0 cup (1 NLEA serving) 16.18 08631 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS LITTLE BITES, chocolate 56.0 1.0 cup (1 NLEA serving) 16.18 08695 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, little bites 56.0 1.0 Cup (1 NLEA serving) 16.18 16035 Beans, kidney, royal red, mature seeds, raw 184.0 1.0 cup 16.01 16016 Beans, black turtle, mature seeds, raw 184.0 1.0 cup 16.01 08500 Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 55.0 1.0 cup (1 NLEA serving) 15.95 19304 Molasses 337.0 1.0 cup 15.91 16083 Mungo beans, mature seeds, raw 207.0 1.0 cup 15.67 10111 Pork, fresh, variety meats and by-products, liver, cooked, braised 85.0 3.0 oz 15.23 16027 Beans, kidney, all types, mature seeds, raw 184.0 1.0 cup 15.09 16113 Natto 175.0 1.0 cup 15.05 08177 Cereals, MALT-O-MEAL, chocolate, dry 35.0 3.0 tbsp (1 NLEA serving) 15.01 08512 Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt 268.0 1.0 serving (3 T dry cereal plus 1 cup water) 14.98 36621 Restaurant, Chinese, sweet and sour chicken 706.0 1.0 order 14.97 05021 Chicken, broilers or fryers, giblets, cooked, fried 145.0 1.0 cup, chopped or diced 14.96 20142 Teff, uncooked 193.0 1.0 cup 14.73 08093 Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 219.0 1.0 cup 14.69 USDA National Nutrient Database for Standard Reference Release 27 December 22, 2014 11:14 EST Page 3 of 235 Iron, Fe(mg) NDB_No Description Weight(g) Measure Per Measure 20001 Amaranth grain, uncooked 193.0 1.0 cup 14.69 21399 Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise 355.0 1.0 item 14.63 08596 Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight 50.0 1.0 cup (1 NLEA serving) 14.40 08082 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 47.0 0.75 cup (1 NLEA serving) 14.38 16133 Yardlong beans, mature seeds, raw 167.0 1.0 cup 14.38 08488 Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry 35.0 3.0 tbsp (1 NLEA serving) 14.33 16040 Beans, pink, mature seeds, raw 210.0 1.0 cup 14.22 16144 Lentils, pink or red, raw 192.0 1.0 cup 14.19 08489 Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry 45.0 0.25 cup (1 NLEA serving) 14.08 16080 Mung beans, mature seeds, raw 207.0 1.0 cup 13.95 10113 Pork, fresh, variety meats and by-products, lungs, cooked, braised 85.0 3.0 oz 13.95 08123 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 234.0 1.0 cup, cooked 13.95 08567 Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets 58.0 0.5 cup (1 NLEA serving) 13.92 08511 Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt 268.0 1.0 serving (3 T dry cereal plus 1 cup water) 13.91 16062 Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 167.0 1.0 cup 13.81 16047 Beans, yellow, mature seeds, raw 196.0 1.0 cup 13.74 08674 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey 30.0 0.75 cup (1 NLEA serving) 13.71 08116 Cereals, MALT-O-MEAL, original, plain, dry 35.0 3.0 tbsp (1 NLEA serving) 13.59 05143 Duck, domesticated, liver, raw 44.0 1.0 liver 13.43 16071 Lima beans, large, mature seeds, raw 178.0 1.0 cup 13.37 19166 Cocoa, dry powder, unsweetened, processed with alkali 86.0 1.0 cup 13.35 05026 Chicken, heart, all classes, cooked, simmered 145.0 1.0 cup, chopped or diced 13.09 08100 Cereals, CREAM OF RICE, dry 45.0 0.25 cup (1 NLEA serving) 12.80 08113 Cereals, farina, enriched, cooked with water, without salt 240.0 1.0 cup 12.79 Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked 08105 240.0 1.0 cup 12.79 with water, without salt 14315 Beverages, OVALTINE, chocolate malt powder 78.0 1.0 cup 12.76 21252 BURGER KING, WHOPPER, no cheese 291.0 1.0 item 12.72 13333 Beef, variety meats and by-products, spleen, raw 28.35 1.0 oz 12.63 08643 Cereals ready-to-eat, GENERAL MILLS, Honey KIX 33.0 1.25 cup (1 NLEA serving) 12.61 43299 Soybean, curd cheese 225.0 1.0 cup 12.60 19355 Syrups, sorghum 330.0 1.0 cup 12.54 16074 Lima beans, thin seeded (baby), mature seeds, raw 202.0 1.0 cup 12.50 16069 Lentils, raw 192.0 1.0 cup 12.50 17364 Lamb, New Zealand, imported, kidney, cooked, soaked and fried 85.0 3.0 oz 12.50 08173 Cereals, farina, enriched, cooked with water, with salt 233.0 1.0 cup 12.42 USDA National Nutrient Database for Standard Reference Release 27 December 22, 2014 11:14 EST Page 4 of 235 Iron, Fe(mg) NDB_No Description Weight(g) Measure Per Measure 08675 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds 30.0 0.75 cup (1 NLEA serving) 12.41 16032 Beans, kidney, red, mature seeds, raw 184.0 1.0 cup 12.31 08107 Cereals, CREAM OF WHEAT, instant, prepared with water, without
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