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High in Iron
Browse high in iron in the Juan Nutrisyon food database.
Spiny pigweed/Thorny amaranth lvs, boiled
Calories37 kcal
Iron4.9 mg
Protein: 1.6 g
Dietary Fiber: 3.2 g
Calcium: 422 mg
Iron: 4.9 mg
Vitamin A: 0 µg
Vitamin C: 10 mg
Sodium: 7 mg
Sugar: 1.3 g
Saturated Fat: 0.08 g
Total Carbohydrates: 6.9 g
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Soybean seed, yellow, dried
Calories456 kcal
Iron4.8 mg
Protein: 35.8 g
Dietary Fiber: 9.6 g
Calcium: 238 mg
Iron: 4.8 mg
Vitamin A: 0 µg
Vitamin C: 0 mg
Sodium: 33 mg
Sugar: 7.6 g
Saturated Fat: 2.56 g
Total Carbohydrates: 34.2 g
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Sting ray, honeycomb, dried
Calories209 kcal
Iron4.8 mg
Protein: 49 g
Dietary Fiber: 0 g
Calcium: 1,649 mg
Iron: 4.8 mg
Vitamin A: 80 µg
Vitamin C: 0 mg
Sugar: 0 g
Saturated Fat: 0.15 g
Total Carbohydrates: 1.3 g
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Velvet bean seed, dried
Calories378 kcal
Iron4.7 mg
Protein: 28.2 g
Calcium: 494 mg
Iron: 4.7 mg
Vitamin A: 0 µg
Vitamin C: 0 mg
Total Carbohydrates: 55.8 g
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Aragan lvs
Calories29 kcal
Iron4.6 mg
Protein: 1.2 g
Calcium: 190 mg
Iron: 4.6 mg
Vitamin A: 0 µg
Vitamin C: 8 mg
Total Carbohydrates: 5.4 g
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Beef lean meat, fried
Calories183 kcal
Iron4.6 mg
Protein: 30.2 g
Dietary Fiber: 0 g
Calcium: 42 mg
Iron: 4.6 mg
Vitamin A: 165 µg
Vitamin C: 0 mg
Sodium: 55 mg
Sugar: 0 g
Total Carbohydrates: 0 g
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Beef liver, boiled
Calories154 kcal
Iron4.6 mg
Protein: 25.5 g
Dietary Fiber: 0 g
Calcium: 15 mg
Iron: 4.6 mg
Vitamin A: 0 µg
Vitamin C: 0 mg
Sodium: 67 mg
Sugar: 0 g
Total Carbohydrates: 4 g
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Bottle gourd lvs
Calories43 kcal
Iron4.6 mg
Protein: 3.3 g
Calcium: 292 mg
Iron: 4.6 mg
Vitamin A: 0 µg
Vitamin C: 15 mg
Sodium: 12 mg
Total Carbohydrates: 6.2 g
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Mung bean seed, green, dried
Calories348 kcal
Iron4.6 mg
Protein: 23.2 g
Dietary Fiber: 18.4 g
Calcium: 100 mg
Iron: 4.6 mg
Potassium: 1,071 mg
Zinc: 0.6 mg
Vitamin A: 0 µg
Vitamin C: 10 mg
Sodium: 24 mg
Sugar: 6.4 g
Saturated Fat: 0.48 g
Total Carbohydrates: 60.1 g
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Himbaba-o lvs
Calories86 kcal
Iron4.5 mg
Protein: 5.8 g
Calcium: 347 mg
Iron: 4.5 mg
Vitamin A: 0 µg
Vitamin C: 89 mg
Sodium: 22 mg
Sugar: 1.6 g
Total Carbohydrates: 12.6 g
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Kidney bean seed, black, dried
Calories374 kcal
Iron4.5 mg
Protein: 20.2 g
Dietary Fiber: 16.5 g
Calcium: 230 mg
Iron: 4.5 mg
Vitamin A: 0 µg
Vitamin C: 0 mg
Sodium: 5 mg
Sugar: 2.3 g
Saturated Fat: 0.49 g
Total Carbohydrates: 69.1 g
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Kutcharitas lvs, green
Calories54 kcal
Iron4.5 mg
Protein: 2.6 g
Calcium: 313 mg
Iron: 4.5 mg
Vitamin A: 0 µg
Vitamin C: 38 mg
Total Carbohydrates: 9.2 g
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Lamb liver
Calories136 kcal
Iron4.5 mg
Protein: 21.8 g
Dietary Fiber: 0 g
Calcium: 21 mg
Iron: 4.5 mg
Vitamin A: 5,889 µg
Vitamin C: 0 mg
Sodium: 74 mg
Sugar: 0 g
Saturated Fat: 1.55 g
Total Carbohydrates: 3.1 g
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Lettuce tree, young lvs
Calories43 kcal
Iron4.5 mg
Protein: 3.6 g
Calcium: 345 mg
Iron: 4.5 mg
Vitamin A: 0 µg
Vitamin C: 36 mg
Total Carbohydrates: 5 g
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New Zealand spinach lvs
Calories33 kcal
Iron4.5 mg
Protein: 3.3 g
Dietary Fiber: 2.3 g
Calcium: 238 mg
Iron: 4.5 mg
Vitamin A: 0 µg
Vitamin C: 43 mg
Sodium: 88 mg
Sugar: 0.4 g
Saturated Fat: 0.08 g
Total Carbohydrates: 3.7 g
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Wheat flour, all-purpose
Calories352 kcal
Iron4.4 mg
Protein: 12.6 g
Dietary Fiber: 2.7 g
Calcium: 82 mg
Iron: 4.4 mg
Vitamin A: 0 µg
Vitamin C: 0 mg
Sodium: 4 mg
Sugar: 0.3 g
Saturated Fat: 0.13 g
Total Carbohydrates: 73.7 g
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Himbaba-o flower, boiled
Calories52 kcal
Iron4.3 mg
Protein: 2.9 g
Dietary Fiber: 5.1 g
Calcium: 278 mg
Iron: 4.3 mg
Vitamin A: 0 µg
Vitamin C: 10 mg
Sodium: 13 mg
Sugar: 1 g
Total Carbohydrates: 8.1 g
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Kutcharitas lvs, red
Calories84 kcal
Iron4.3 mg
Protein: 2.3 g
Calcium: 296 mg
Iron: 4.3 mg
Vitamin A: 0 µg
Vitamin C: 14 mg
Total Carbohydrates: 17.4 g
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Swamp amaranth lvs
Calories52 kcal
Iron4.3 mg
Protein: 5.1 g
Dietary Fiber: 4.9 g
Calcium: 249 mg
Iron: 4.3 mg
Vitamin A: 0 µg
Vitamin C: 29 mg
Sodium: 12 mg
Sugar: 2 g
Saturated Fat: 0.06 g
Total Carbohydrates: 7.5 g
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Sweet potato lvs, purple
Calories69 kcal
Iron4.3 mg
Protein: 4.7 g
Dietary Fiber: 7.1 g
Calcium: 105 mg
Iron: 4.3 mg
Vitamin A: 0 µg
Vitamin C: 36 mg
Sodium: 13 mg
Sugar: 1.8 g
Saturated Fat: 0.13 g
Total Carbohydrates: 11.3 g
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.