Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Foods Highest in Iron

200 results
Name
Iron
Data source
+ 1
Cereals, QUAKER, Quick Oats with Iron, Dry 1/2 cup
19.8mg (110% DV)
Standard Release (Common)
+ 2
Ralston Enriched Wheat Bran flakes (Cereals ready-to-eat, Ralston Enriched Wheat Bran flakes) 1 serving (nlea serving size = 0.75 cup)
19.6mg (109% DV)
Standard Release (Common)
+ 3
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
18.2mg (101% DV)
Standard Release (Common)
+ 4
QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)
17mg (95% DV)
Standard Release (Common)
+ 5
POST GREAT GRAINS Banana Nut Crunch (Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch) 1 cup (1 nlea serving)
16.5mg (92% DV)
Standard Release (Common)
+ 6
Post Honey Nut Shredded Wheat (Cereals ready-to-eat, POST, Honey Nut Shredded Wheat) 1 cup (1 nlea serving)
16.5mg (92% DV)
Standard Release (Common)
+ 7
QUAKER, Oatmeal Squares, cinnamon (Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon) 1 cup (1 nlea serving)
16.5mg (92% DV)
Standard Release (Common)
+ 8
QUAKER, Oatmeal Squares (Cereals ready-to-eat, QUAKER, Oatmeal Squares) 1 cup (1 nlea serving)
16.4mg (91% DV)
Standard Release (Common)
+ 9
QUAKER Oatmeal Squares, Golden Maple (Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple) 1 cup (1 nlea serving)
16.2mg (90% DV)
Standard Release (Common)
+ 10
POST, GRAPE-NUTS Cereal (Cereals ready-to-eat, POST, GRAPE-NUTS Cereal) 1/2 cup (1 nlea serving)
16.2mg (90% DV)
Standard Release (Common)
+ 11
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS 1 cup (1 nlea serving)
16.2mg (90% DV)
Standard Release (Common)
+ 12
MALT-O-MEAL, Frosted Mini SPOONERS (Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS) 1 cup (1 nlea serving)
16.2mg (90% DV)
Standard Release (Common)
+ 13
POST, HONEY BUNCHES OF OATS with vanilla bunches (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches) 1 cup (1 nlea serving)
16.2mg (90% DV)
Standard Release (Common)
+ 14
Cereals, MALT-O-MEAL, chocolate, dry 3 tbsp (1 nlea serving)
15mg (83% DV)
Standard Release (Common)
+ 15
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt 1 serving (3 t dry cereal plus 1 cup water)
15mg (83% DV)
Standard Release (Common)
+ 16
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup
14.7mg (82% DV)
Standard Release (Common)
+ 17
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry 3 tbsp (1 nlea serving)
14.3mg (80% DV)
Standard Release (Common)
+ 18
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry 1/4 cup (1 nlea serving)
14.1mg (78% DV)
Standard Release (Common)
+ 19
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked
13.9mg (77% DV)
Standard Release (Common)
+ 20
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt 1 serving (3 t dry cereal plus 1 cup water)
13.9mg (77% DV)
Standard Release (Common)
+ 21
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
13.3mg (74% DV)
Standard Release (Common)
+ 22
Cereals, CREAM OF RICE, dry 1/4 cup (1 nlea serving)
12.8mg (71% DV)
Standard Release (Common)
+ 23
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt 1 cup
12.8mg (71% DV)
Standard Release (Common)
+ 24
Cereals, farina, enriched, cooked with water, with salt 1 cup
12.4mg (69% DV)
Standard Release (Common)
+ 25
MALT-O-MEAL, OAT BLENDERS with honey & almonds (Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds) 3/4 cup (1 nlea serving)
12.4mg (69% DV)
Standard Release (Common)
+ 26
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 1 cup
12mg (66% DV)
Standard Release (Common)
+ 27
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry 1 packet (1 nlea serving)
11.8mg (65% DV)
Standard Release (Common)
+ 28
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt 1 cup
11.6mg (64% DV)
Standard Release (Common)
+ 29
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt 1 cup
11.5mg (64% DV)
Standard Release (Common)
+ 30
Ralston Corn Biscuits (Cereals ready-to-eat, Ralston Corn Biscuits) 1 cup (nlea serving)
11.5mg (64% DV)
Standard Release (Common)
+ 31
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt 1 cup
11.5mg (64% DV)
Standard Release (Common)
+ 32
Quaker Corn Grits Instant Plain Dry (Cereals, QUAKER, corn grits, instant, plain, dry) 1 packet
11.2mg (62% DV)
Standard Release (Common)
+ 33
POST, HONEY BUNCHES OF OATS, with almonds (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds) 3/4 cup (1 nlea serving)
10.8mg (60% DV)
Standard Release (Common)
+ 34
Cereals, MALT-O-MEAL, original, plain, dry 3 tbsp (1 nlea serving)
10.8mg (60% DV)
Standard Release (Common)
+ 35
Ralston Crisp Rice (Cereals ready-to-eat, Ralston CRISP RICE) 1 (1/4) cup (1 nlea serving)
10.8mg (60% DV)
Standard Release (Common)
+ 36
POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)
10.8mg (60% DV)
Standard Release (Common)
+ 37
Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry 1 packet (1 nlea serving)
10.7mg (59% DV)
Standard Release (Common)
+ 38
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 3 tablespoon (1 nlea serving)
10.6mg (59% DV)
Standard Release (Common)
+ 39
Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item
10.5mg (58% DV)
Standard Release (Common)
+ 40
POST, HONEY BUNCHES OF OATS, honey roasted (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted) 3/4 cup (1 nlea serving)
10.4mg (58% DV)
Standard Release (Common)
+ 41
MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal (Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal) 3/4 cup (1 nlea serving)
10.3mg (57% DV)
Standard Release (Common)
+ 42
MALT-O-MEAL, HONEY GRAHAM SQUARES (Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES) 3/4 cup (1 nlea serving)
10.1mg (56% DV)
Standard Release (Common)
+ 43
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 1 cup (1 serving)
10mg (56% DV)
Standard Release (Common)
+ 44
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt 1 cup
10mg (55% DV)
Standard Release (Common)
+ 45
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 1 bar
9.9mg (55% DV)
Standard Release (Common)
+ 46
Cereals, CREAM OF WHEAT, 1 minute cook time, dry 3 tablespoon (1 serving)
9.8mg (55% DV)
Standard Release (Common)
+ 47
Cereals, CREAM OF RICE, cooked with water, with salt 1 cup
9.7mg (54% DV)
Standard Release (Common)
+ 48
QUAKER, QUAKER Honey Graham LIFE Cereal (Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal) 3/4 cup (1 nlea serving)
9.5mg (53% DV)
Standard Release (Common)
+ 49
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 1 cup (1 serving)
9.4mg (52% DV)
Standard Release (Common)
+ 50
Quaker Quaker Oat Life Plain (Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain) 3/4 cup (1 nlea serving)
9.4mg (52% DV)
Standard Release (Common)
+ 51
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
9.3mg (52% DV)
Standard Release (Common)
+ 52
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
9.2mg (51% DV)
Standard Release (Common)
+ 53
QUAKER, Maple Brown Sugar LIFE Cereal (Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal) 3/4 cup (1 nlea serving)
9.2mg (51% DV)
Standard Release (Common)
+ 54
Post Great Grains Raisin Date & Pecan (Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 55
MALT-O-MEAL, Honey Nut SCOOTERS (Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS) 1 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 56
MALT-O-MEAL, MARSHMALLOW MATEYS (Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS) 1 cup
9mg (50% DV)
Standard Release (Common)
+ 57
MALT-O-MEAL, BERRY COLOSSAL CRUNCH (Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 58
Post Alpha-Bits (Cereals ready-to-eat, POST, ALPHA-BITS) 1 cup (1 nlea serving for adults)
9mg (50% DV)
Standard Release (Common)
+ 59
MALT-O-MEAL, COCO-ROOS (Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 60
MALT-O-MEAL, COLOSSAL CRUNCH (Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 61
MALT-O-MEAL, CINNAMON TOASTERS (Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 62
MALT-O-MEAL, Honey BUZZERS (Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS) 1 (1/3) cup
9mg (50% DV)
Standard Release (Common)
+ 63
MALT-O-MEAL, Apple ZINGS (Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS) 1 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 64
Ralston Tasteeos (Cereals ready-to-eat, Ralston TASTEEOS) 1 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 65
MALT-O-MEAL, Crispy Rice (Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice) 1 (1/4) cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 66
MALT-O-MEAL, TOOTIE FRUITIES (Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES) 1 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 67
MALT-O-MEAL, Raisin Bran Cereal (Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal) 1 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 68
POST, GREAT GRAINS Crunchy Pecan Cereal (Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 69
QUAKER WHOLE HEARTS oat cereal (Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal) 3/4 cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 70
Quaker King Vitaman (Cereals ready-to-eat, QUAKER, KING VITAMAN) 1 (1/2) cup (1 nlea serving)
9mg (50% DV)
Standard Release (Common)
+ 71
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
8.8mg (49% DV)
Standard Release (Common)
+ 72
Canned Chili With Beans (Chili with beans, canned) 1 cup
8.8mg (49% DV)
Standard Release (Common)
+ 73
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
8.7mg (48% DV)
Standard Release (Common)
+ 74
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
8.6mg (48% DV)
Standard Release (Common)
+ 75
Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry 1 packet (1 nlea serving)
8.5mg (47% DV)
Standard Release (Common)
+ 76
Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry 1 packet (1 nlea serving)
8.5mg (47% DV)
Standard Release (Common)
+ 77
Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry 1 packet (1 nlea serving)
8.5mg (47% DV)
Standard Release (Common)
+ 78
POST HONEY BUNCHES OF OATS with cinnamon bunches (Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches) 3/4 cup (1 nlea serving)
8.4mg (47% DV)
Standard Release (Common)
+ 79
Post Bran Flakes (Cereals ready-to-eat, POST Bran Flakes) 3/4 cup (1 nlea serving)
8.4mg (47% DV)
Standard Release (Common)
+ 80
Cereals, QUAKER, Instant Grits, Butter flavor, dry 1 packet (1 nlea serving)
8.4mg (47% DV)
Standard Release (Common)
+ 81
Quaker Quaker Crunchy Bran (Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN) 3/4 cup (1 nlea serving)
8.4mg (46% DV)
Standard Release (Common)
+ 82
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
8.1mg (45% DV)
Standard Release (Common)
+ 83
Ralston Crispy Hexagons (Cereals ready-to-eat, Ralston Crispy Hexagons) 1 cup (1 nlea serving)
8.1mg (45% DV)
Standard Release (Common)
+ 84
MALT-O-MEAL, OAT BLENDERS with honey (Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey) 3/4 cup (1 nlea serving)
8.1mg (45% DV)
Standard Release (Common)
+ 85
General Mills Cheerios (Cereals ready-to-eat, GENERAL MILLS, CHEERIOS) 1 cup (1 nlea serving)
8.1mg (45% DV)
Standard Release (Common)
+ 86
POST, HONEY BUNCHES OF OATS, with real strawberries (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries) 3/4 cup (1 nlea serving)
8.1mg (45% DV)
Standard Release (Common)
+ 87
POST, GRAPE-NUTS Flakes (Cereals ready-to-eat, POST, GRAPE-NUTS Flakes) 3/4 cup (1 nlea serving)
8.1mg (45% DV)
Standard Release (Common)
+ 88
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
8mg (45% DV)
Standard Release (Common)
+ 89
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub
8mg (44% DV)
Standard Release (Common)
+ 90
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
7.8mg (43% DV)
Standard Release (Common)
+ 91
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
7.5mg (41% DV)
Standard Release (Common)
+ 92
QUAKER, QUAKER OAT CINNAMON LIFE (Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE) 3/4 cup (1 nlea serving)
7.4mg (41% DV)
Standard Release (Common)
+ 93
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
7.4mg (41% DV)
Standard Release (Common)
+ 94
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
7.4mg (41% DV)
Standard Release (Common)
+ 95
MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS (Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS) 3/4 cup (1 nlea serving)
7.2mg (40% DV)
Standard Release (Common)
+ 96
Cereals, oats, instant, fortified, plain, dry 1 packet
6.9mg (38% DV)
Standard Release (Common)
+ 97
QUAKER, Cap'n Crunch's OOPS! All Berries Cereal (Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal) 1 cup (1 nlea serving)
6.9mg (38% DV)
Standard Release (Common)
+ 98
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
6.7mg (37% DV)
Standard Release (Common)
+ 99
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
6.6mg (37% DV)
Standard Release (Common)
+ 100
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
6.6mg (37% DV)
Standard Release (Common)
+ 101
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
6.6mg (37% DV)
Standard Release (Common)
+ 102
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 1 scoop
6.5mg (36% DV)
Standard Release (Common)
+ 103
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
6.4mg (36% DV)
Standard Release (Common)
+ 104
Fast foods, cheeseburger; double, large patty; with condiments 1 item
6.1mg (34% DV)
Standard Release (Common)
+ 105
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
6.1mg (34% DV)
Standard Release (Common)
+ 106
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
5.7mg (32% DV)
Standard Release (Common)
+ 107
Soft Pretzels (Pretzels, soft, unsalted) 1 large
5.6mg (31% DV)
Standard Release (Common)
+ 108
Soft Pretzels (Salted) (Pretzels, soft) 1 large
5.6mg (31% DV)
Standard Release (Common)
+ 109
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
5.5mg (30% DV)
Standard Release (Common)
+ 110
French Bread (Bread, french or vienna (includes sourdough)) 1 slice
5.4mg (30% DV)
Standard Release (Common)
+ 111
Ralston Corn Flakes (Cereals ready-to-eat, Ralston Corn Flakes) 1 cup (1 nlea serving)
5.4mg (30% DV)
Standard Release (Common)
+ 112
wheat and bran, presweetened with nuts and fruits (Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits) 1 cup (1 nlea serving)
5.4mg (30% DV)
Standard Release (Common)
+ 113
Beverages, Protein powder soy based 1 scoop
5.4mg (30% DV)
Standard Release (Common)
+ 114
Beverages, CYTOSPORT, Muscle Milk, ready-to-drink 14 fl oz
5.4mg (30% DV)
Standard Release (Common)
+ 115
Candies, semisweet chocolate, made with butter 1 cup chips (6 oz package)
5.3mg (30% DV)
Standard Release (Common)
+ 116
Cereals, oats, instant, fortified, with raisins and spice, prepared with water 1 cup
5.3mg (29% DV)
Standard Release (Common)
+ 117
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
5.3mg (29% DV)
Standard Release (Common)
+ 118
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
5.3mg (29% DV)
Standard Release (Common)
+ 119
QUAKER, HONEY GRAHAM OH!S (Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S) 3/4 cup (1 nlea serving)
5.3mg (29% DV)
Standard Release (Common)
+ 120
QUAKER, CAP'N CRUNCH (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH) 3/4 cup (1 nlea serving)
5.2mg (29% DV)
Standard Release (Common)
+ 121
Bagel With Breakfast Steak Egg Cheese And Condiments (Fast foods, bagel, with breakfast steak, egg, cheese, and condiments) 1 item
5.2mg (29% DV)
Standard Release (Common)
+ 122
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
5.2mg (29% DV)
Standard Release (Common)
+ 123
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
5.2mg (29% DV)
Standard Release (Common)
+ 124
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
+ 125
Cooked Teff (Teff, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
+ 126
QUAKER, CAP'N CRUNCH with CRUNCHBERRIES (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES) 3/4 cup (1 nlea serving)
5.1mg (29% DV)
Standard Release (Common)
+ 127
QUAKER, Christmas Crunch (Cereals ready-to-eat, QUAKER, Christmas Crunch) 3/4 cup (1 nlea serving)
5.1mg (29% DV)
Standard Release (Common)
+ 128
QUAKER, CAP'N CRUNCH'S Halloween Crunch (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch) 3/4 cup (1 nlea serving)
5.1mg (28% DV)
Standard Release (Common)
+ 129
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
5.1mg (28% DV)
Standard Release (Common)
+ 130
Raw Oat Bran (Oat bran, raw) 1 cup
5.1mg (28% DV)
Standard Release (Common)
+ 131
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
5.1mg (28% DV)
Standard Release (Common)
+ 132
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 1 cup
5.1mg (28% DV)
Standard Release (Common)
+ 133
Unsweetened Baking Chocolate (Baking chocolate, unsweetened, squares) 1 oz square bakers
5mg (28% DV)
Standard Release (Common)
+ 134
Baked Beans (Beans, baked, home prepared) 1 cup
5mg (28% DV)
Standard Release (Common)
+ 135
Rowal (Rowal, raw) 1 cup
5mg (28% DV)
Standard Release (Common)
+ 136
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
5mg (28% DV)
Standard Release (Common)
+ 137
QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH) 3/4 cup (1 nlea serving)
5mg (28% DV)
Standard Release (Common)
+ 138
QUAKER, SWEET CRUNCH/QUISP (Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP) 1 cup (1 nlea serving)
5mg (28% DV)
Standard Release (Common)
+ 139
Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise 1 sandwich
4.9mg (27% DV)
Standard Release (Common)
+ 140
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
4.9mg (27% DV)
Standard Release (Common)
+ 141
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
4.9mg (27% DV)
Standard Release (Common)
+ 142
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
4.9mg (27% DV)
Standard Release (Common)
+ 143
Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub
4.8mg (27% DV)
Standard Release (Common)
+ 144
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
4.8mg (27% DV)
Standard Release (Common)
+ 145
Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink 8 fl oz
4.8mg (27% DV)
Standard Release (Common)
+ 146
Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak
4.8mg (27% DV)
Standard Release (Common)
+ 147
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
4.8mg (27% DV)
Standard Release (Common)
+ 148
chocolate-flavored frosted puffed corn (Cereals ready-to-eat, chocolate-flavored frosted puffed corn) 1 cup
4.8mg (26% DV)
Standard Release (Common)
+ 149
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
4.7mg (26% DV)
Standard Release (Common)
+ 150
Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich
4.7mg (26% DV)
Standard Release (Common)
+ 151
Burrito With Beans And Beef (Fast foods, burrito, with beans and beef) 1 item
4.6mg (26% DV)
Standard Release (Common)
+ 152
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
4.6mg (26% DV)
Standard Release (Common)
+ 153
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
4.6mg (26% DV)
Standard Release (Common)
+ 154
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
4.6mg (26% DV)
Standard Release (Common)
+ 155
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
4.6mg (25% DV)
Standard Release (Common)
+ 156
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 1 packet (1 nlea serving)
4.6mg (25% DV)
Standard Release (Common)
+ 157
Burrito With Beans (Fast foods, burrito, with beans) 2 pieces
4.5mg (25% DV)
Standard Release (Common)
+ 158
Beverages, ABBOTT, ENSURE PLUS, ready-to-drink 1 cup
4.5mg (25% DV)
Standard Release (Common)
+ 159
Milk And Soy Chocolate Drink (Beverages, chocolate drink, milk and soy based, ready to drink, fortified) 8 fl oz
4.5mg (25% DV)
Standard Release (Common)
+ 160
Weetabix Whole Grain Cereal (Cereals ready-to-eat, WEETABIX whole grain cereal) 2 biscuits (1 nlea serving)
4.5mg (25% DV)
Standard Release (Common)
+ 161
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
4.5mg (25% DV)
Standard Release (Common)
+ 162
Frosted Oat Cereal With Marshmallows (Cereals ready-to-eat, frosted oat cereal with marshmallows) 3/4 cup (1 nlea serving)
4.5mg (25% DV)
Standard Release (Common)
+ 163
POST, HONEY BUNCHES OF OATS, pecan bunches (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches) 3/4 cup (1 nlea serving)
4.5mg (25% DV)
Standard Release (Common)
+ 164
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
4.5mg (25% DV)
Standard Release (Common)
+ 165
Cereals, oats, instant, fortified, maple and brown sugar, dry 1 packet
4.5mg (25% DV)
Standard Release (Common)
+ 166
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
4.5mg (25% DV)
Standard Release (Common)
+ 167
rice, puffed, fortified (Cereals ready-to-eat, rice, puffed, fortified) 1 cup
4.4mg (25% DV)
Standard Release (Common)
+ 168
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
4.4mg (25% DV)
Standard Release (Common)
+ 169
Burrito With Beans Cheese And Beef (Fast foods, burrito, with beans, cheese, and beef) 1 burrito
4.4mg (24% DV)
Standard Release (Common)
+ 170
Burrito With Beans And Cheese (Fast foods, burrito, with beans and cheese) 1 each burrito
4.4mg (24% DV)
Standard Release (Common)
+ 171
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
4.4mg (24% DV)
Standard Release (Common)
+ 172
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
4.4mg (24% DV)
Standard Release (Common)
+ 173
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
4.3mg (24% DV)
Standard Release (Common)
+ 174
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
4.3mg (24% DV)
Standard Release (Common)
+ 175
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
4.3mg (24% DV)
Standard Release (Common)
+ 176
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
4.3mg (24% DV)
Standard Release (Common)
+ 177
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
4.3mg (24% DV)
Standard Release (Common)
+ 178
Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item
4.2mg (24% DV)
Standard Release (Common)
+ 179
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber 1 packet (1 nlea serving)
4.2mg (24% DV)
Standard Release (Common)
+ 180
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
4.2mg (23% DV)
Standard Release (Common)
+ 181
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
4.2mg (23% DV)
Standard Release (Common)
+ 182
Chocolate Cake With Frosting (Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery) 1 piece (1/12 of a cake)
4.2mg (23% DV)
Standard Release (Common)
+ 183
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4.2mg (23% DV)
Standard Release (Common)
+ 184
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
4.2mg (23% DV)
Standard Release (Common)
+ 185
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry 1 packet (1 nlea serving)
4.1mg (23% DV)
Standard Release (Common)
+ 186
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
4.1mg (23% DV)
Standard Release (Common)
+ 187
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
4.1mg (23% DV)
Standard Release (Common)
+ 188
Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink 1 bottle
4.1mg (23% DV)
Standard Release (Common)
+ 189
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 1 packet (1 nlea serving)
4.1mg (23% DV)
Standard Release (Common)
+ 190
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
4.1mg (23% DV)
Standard Release (Common)
+ 191
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato 6 inch sub
4.1mg (23% DV)
Standard Release (Common)
+ 192
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
4mg (22% DV)
Standard Release (Common)
+ 193
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 1 packet
4mg (22% DV)
Standard Release (Common)
+ 194
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
4mg (22% DV)
Standard Release (Common)
+ 195
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 1 packet (1 nlea serving)
4mg (22% DV)
Standard Release (Common)
+ 196
Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato) 6 inch sub
4mg (22% DV)
Standard Release (Common)
+ 197
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 1 packet
4mg (22% DV)
Standard Release (Common)
+ 198
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar 1 packet (1 nlea serving)
4mg (22% DV)
Standard Release (Common)
+ 199
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 1 packet
4mg (22% DV)
Standard Release (Common)
+ 200
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry 1 packet (1 nlea serving)
4mg (22% DV)
Standard Release (Common)