SILK French Vanilla CreamerSILK French Vanilla Creamer7550NANA01515NANANA000
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000
Vanilla ExtractVanilla extract34.70.0210.00300.00104.44.4NANANA00.0210.042
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol420NANANA01NANANANA00.0210.055
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol1790000025.725.7NANANA00.0540.089
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.096
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80.12
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.12
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.13
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.15
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80.15
Distilled VinegarVinegar, distilled556000000.220.22NANANA000.17
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.19
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.2
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
Hash Brown PotatoesHome prepared Hash Brown Potatoes37.74.720.710.131.65013.20.560.20.240.121.21.130.21
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared485.30.44NANA012.23.1NANANA1.630.810.21
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes45.75.30.430.21.060130.1200.1201.461.20.25
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.25
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
Glazed WalnutsNuts, walnuts, glazed207.140.71NANA09.56.43NANANA0.721.660.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.26
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.27
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1100.450.0740.0660.051023.2209.71001.10.640.27
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.570.28
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.29
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes61.73.60.88NANA015.40.23NANANA1.361.520.3
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated524.70.860.111.1014.20.1400.0990.0421.041.10.3
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil41.34.260.330.330.850140.480.190.2501.51.340.31
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670.32
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans805.680.790.382.8307.5NANANANA0.6410.50.32
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.32
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.10.32
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.33
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620.34
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.34
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.34
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes28.20.120.0480.0080.0260230.950.280.250.281.862.360.34
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1562.230.340.0311.03020.36.420.270.415.642.663.40.34
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved88.51.260.130.0120.40232.970.230.382.362.33.20.35
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.30.35
KetchupCatsup990.0990.0140.0010.039027218.63102.280.31.030.35
Low Salt KetchupLow sodium Ketchup990.0990.0140.0010.039027218.63102.280.31.030.35
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.970.35
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.35
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.35
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed759.61.170.583.704.943.21.741.440.0451.350.780.35
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.150.36
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.150.36
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.36
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt1160.120.030.0120.037023.31.030.330.380.212.120.36
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.37
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.730.37
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.37
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.37
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.20.37
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.30.37
Baked Potato FleshBaked Potatoes Flesh no Salt1080.110.0280.0110.0340231.83NANANA1.62.10.38
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.39
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.4
Cooked Tree FernCooked Tree Fern no Salt2500.180.0230.0450.035027.5NANANANA9.250.730.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)49.510.39.13NA0.1102.76NANANANANA0.80.4
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.40.4
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.40.4
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt1000.10.0260.010.032023.3NANANANA1.62.10.41
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1350.570.0880.0080.260258.23NANANA1.622.350.42
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes683.170.640.0120.170170.1400.0680.0681.31.520.42
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.43
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.43
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.930.43
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.44
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained1250.540.0830.0080.25024.53.9NANANA33.440.44
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes59.53.10.610.0130.170170.1700.0650.111.551.60.44
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0530.44
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.560.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared61.74.61.14NANA013.70.21NANANA1.51.60.44
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.44
YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.270.45
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt86.20.120.0250.0080.043023.70.42NANANA3.361.30.45
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven36.25.20.770.32.3012.21.850.460.470.640.81.50.45
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.46
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.46
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared53.55.351.4NANA012.30.26NANANA1.231.440.47
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared1140.880.210.0160.37023.610.30.230.49.663.33.430.47
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1041.560.210.0190.610224.730.820.882.852.53.550.47
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes496.481.620.111.6010.7NANANANA0.831.10.47
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Iron per 100 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of iron per 100 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Vanilla Extract
- Vanilla Extract Imitation with Alcohol
- Raw Chinese Waterchestnuts