World’s Healthiest Foods ranked as quality sources of Iron |
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Food |
Serving Size |
Cals |
Amount (mg) |
DRI/DV (%) |
Nutrient Density |
World’s Healthiest Foods Rating |
1 cup |
41.4 |
6.43 |
36 |
15.5 |
excellent |
|
1 cup |
35.0 |
3.96 |
22 |
11.3 |
excellent |
|
2 tsp |
15.8 |
2.79 |
16 |
17.7 |
excellent |
|
0.50 cup |
10.9 |
1.88 |
10 |
17.2 |
excellent |
|
2 tsp |
15.6 |
1.82 |
10 |
11.7 |
excellent |
|
1 cup |
38.9 |
2.74 |
15 |
7.0 |
very good |
|
1 cup |
62.7 |
2.15 |
12 |
3.4 |
very good |
|
1 cup |
20.4 |
1.77 |
10 |
8.7 |
very good |
|
1 cup |
39.6 |
1.64 |
9 |
4.1 |
very good |
|
1 cup |
36.4 |
1.22 |
7 |
3.4 |
very good |
|
1 cup |
28.8 |
1.15 |
6 |
4.0 |
very good |
|
1 cup |
32.2 |
1.14 |
6 |
3.5 |
very good |
|
2 tsp |
15.2 |
0.93 |
5 |
6.1 |
very good |
|
2 cups |
16.0 |
0.91 |
5 |
5.7 |
very good |
|
1 cup |
297.6 |
8.84 |
49 |
3.0 |
good |
|
1 cup |
229.7 |
6.59 |
37 |
2.9 |
good |
|
0.25 cup |
206.3 |
5.24 |
29 |
2.5 |
good |
|
1 cup |
269.0 |
4.74 |
26 |
1.8 |
good |
|
1 cup |
216.2 |
4.49 |
25 |
2.1 |
good |
|
1 cup |
154.6 |
4.44 |
25 |
2.9 |
good |
|
1 cup |
254.8 |
4.30 |
24 |
1.7 |
good |
|
1 cup |
224.8 |
3.93 |
22 |
1.7 |
good |
|
1 cup |
227.0 |
3.61 |
20 |
1.6 |
good |
|
1 cup |
244.5 |
3.57 |
20 |
1.5 |
good |
|
4 oz |
164.4 |
3.02 |
17 |
1.8 |
good |
|
0.25 cup |
180.3 |
2.84 |
16 |
1.6 |
good |
|
1 cup |
115.7 |
2.12 |
12 |
1.8 |
good |
|
1 cup |
56.2 |
1.87 |
10 |
3.3 |
good |
|
1 cup |
74.8 |
1.34 |
7 |
1.8 |
good |
|
1 cup |
36.4 |
1.17 |
7 |
3.2 |
good |
|
1 cup |
54.6 |
1.05 |
6 |
1.9 |
good |
|
1 cup |
43.5 |
0.99 |
6 |
2.3 |
good |
|
2 TBS |
4.8 |
0.84 |
5 |
17.3 |
good |
|
1 cup |
43.8 |
0.81 |
5 |
1.9 |
good |
|
2 tsp |
5.3 |
0.74 |
4 |
14.0 |
good |
|
0.50 cup |
4.9 |
0.67 |
4 |
13.7 |
good |
|
1 cup |
36.0 |
0.65 |
4 |
1.8 |
good |
|
1 cup |
27.0 |
0.64 |
4 |
2.4 |
good |
|
2 tsp |
14.6 |
0.56 |
3 |
3.8 |
good |
|
1 TBS |
10.8 |
0.56 |
3 |
5.2 |
good |
|
2 tsp |
11.5 |
0.50 |
3 |
4.3 |
good |
|
1 cup |
32.4 |
0.49 |
3 |
1.5 |
good |
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http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70