-
Squab, (pigeon), meat only, raw
Weight
100
g
Energy
142
kcal
Iron
(25.1%)
4.51
mg
-
Quail, meat only, raw
Weight
100
g
Energy
134
kcal
Iron
(25.1%)
4.51
mg
-
Duck, wild, breast, meat only, raw
Weight
100
g
Energy
123
kcal
Iron
(25.1%)
4.51
mg
-
Emu, outside drum, raw
Weight
100
g
Energy
103
kcal
Iron
(25.0%)
4.5
mg
-
Emu, fan fillet, raw
Weight
100
g
Energy
103
kcal
Iron
(25.0%)
4.5
mg
-
Spelt, uncooked
Weight
100
g
Energy
338
kcal
Iron
(24.7%)
4.44
mg
-
Ostrich, fan, raw
Weight
100
g
Energy
117
kcal
Iron
(24.3%)
4.38
mg
-
Cornmeal, degermed, enriched, yellow
Weight
100
g
Energy
370
kcal
Iron
(24.2%)
4.36
mg
-
Rice, white, medium-grain, raw, enriched
Weight
100
g
Energy
360
kcal
Iron
(24.2%)
4.36
mg
-
Semolina, enriched
Weight
100
g
Energy
360
kcal
Iron
(24.2%)
4.36
mg
-
Lupins, mature seeds, raw
Weight
100
g
Energy
371
kcal
Iron
(24.2%)
4.36
mg
-
Rice, white, long-grain, regular, raw, enriched
Weight
100
g
Energy
365
kcal
Iron
(23.9%)
4.31
mg
-
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Weight
100
g
Energy
378
kcal
Iron
(23.9%)
4.31
mg
-
Cereals, oats, regular and quick, not fortified, dry
Weight
100
g
Energy
379
kcal
Iron
(23.6%)
4.25
mg
-
Veal, variety meats and by-products, heart, raw
Weight
100
g
Energy
110
kcal
Iron
(23.6%)
4.24
mg
-
Rice, white, short-grain, enriched, uncooked
Weight
100
g
Energy
358
kcal
Iron
(23.5%)
4.23
mg
-
Ostrich, inside strip, raw
Weight
100
g
Energy
127
kcal
Iron
(23.3%)
4.2
mg
-
Duck, wild, meat and skin, raw
Weight
100
g
Energy
211
kcal
Iron
(23.1%)
4.16
mg
-
Egg, turkey, whole, fresh, raw
Weight
100
g
Energy
171
kcal
Iron
(22.8%)
4.1
mg
-
Buckwheat flour, whole-groat
Weight
100
g
Energy
335
kcal
Iron
(22.6%)
4.06
mg
-
Nuts, butternuts, dried
Weight
100
g
Energy
612
kcal
Iron
(22.3%)
4.02
mg
-
Emu, ground, raw
Weight
100
g
Energy
134
kcal
Iron
(22.3%)
4.02
mg
-
Drumstick leaves, raw
Weight
100
g
Energy
64
kcal
Iron
(22.2%)
4
mg
-
Oat flour, partially debranned
Weight
100
g
Energy
404
kcal
Iron
(22.2%)
4
mg