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Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Glycemic Index
Iron (mg)
Vitamin C (mg)

Iron and Vitamin C

To be included in this database, a food must contain both iron and vitamin C.

Iron is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death.

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron.

The RDA for iron is 8 mg for male adults and 18 mg for female adults up to age 50.

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in many foods. Humans are unable to synthesize vitamin C internally, so it is an essential dietary component.

Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions.

The RDA for vitamin C is 90 mg for male adults and 75 mg for female adults.

How Vitamin C Helps Iron Deficiency

Iron deficiency is a condition resulting from too little iron in the body. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States.

Vitamin C helps your body absorb the non-heme iron foods you eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal. Naturally, vitamin C and iron don't have to come from the same foods but it can be useful to know the foods that contain significant amounts of both vitamin C and iron.

For web apps related to iron and vitamin C content of foods see our

• Directory of web apps about vitamin C and
• Directory of web apps about iron.

Glycemic Index

We include the glycemic index (GI) values in this food list for the convenience of visitors who are interested in GI.
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.

Foods Richest in Iron and Vitamin C Combination

Ounce for ounce, the foods in list below contain the highest content of both iron and vitamin C.
The Vitamin C + Iron Score takes into account not only the absolute content of iron and vitamin C in a food but also their respective RDA. For comparison convenience, the scores are normalized and use a 0 to 100 scale.

Note that many of these foods are fortified breakfast cereals.

Iron + Vitamin C Score

Foods Highest in Iron and Vitamin C Combination

100

Total

94

Chives, dried or dehydrated

91

Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)

89

Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes)

87

Product 19

86

Total Corn Flakes

61

Multi Grain Cheerios

51

Whole wheat cereal with apples, baby food, dry, instant

44

Berry Burst Cheerios

43

Vegetable mixture, dried

41

Bran Flakes (formerly 40% Bran Flakes)

40

Rice Flakes

40

Crispy Rice

39

Meal replacement, protein type, milk- and soy-based, powdered, not reconstituted

39

Chocolate, instant, dry mix, fortified with vitamins and minerals, not reconstituted

39

Milk, malted, dry mix, fortified, not reconstituted, chocolate

38

Smart Start, Kellogg's

36

Crispix

36

Special K

35

Malt-O-Meal Toasted Oat Cereal

35

Nu System Cuisine Toasted Grain Circles

35

Cheerios

34

Malt-O-Meal Toasty O's

33

King Vitaman

33

Peppers, hot, cooked, from canned

33

Peppers, hot, cooked, from canned, fat not added in cooking

32

Peppers, hot, cooked, from canned, fat added in cooking

31

Honey Nut Chex

31

Rice Chex

Iron + Vitamin C Score

Foods Highest in Iron and Vitamin C Combination

31

Corn Chex

31

Peppers, hot, cooked, from fresh, fat not added in cooking

31

Peppers, hot, cooked

31

Peppers, hot, cooked, from frozen, fat not added in cooking

31

Peppers, hot, cooked, from fresh

31

Peppers, hot, cooked, from frozen

31

Peppers, hot, cooked, fat not added in cooking

31

Milk, malted, dry mix, fortified, not reconstituted, flavors other than chocolate

31

Chex cereal

31

Corn flakes, Kellogg

31

Toasted oat cereal

30

Quaker Oatmeal Squares (formerly Quaker Oat Squares)

30

Meal replacement, protein type, milk-based, powdered, not reconstituted

30

Peppers, hot, cooked, from frozen, fat added in cooking

30

Peppers, hot, cooked, from fresh, fat added in cooking

30

Peppers, hot, cooked, fat added in cooking

30

Quaker Oat Bran Cereal

30

Oat cereal

30

Pepper, hot chili, raw

30

Multi Bran Chex

30

Bran Chex

29

Wheat Chex

29

Lychee, dried (lychee nuts)

29

Corn Puffs

29

Kix

28

Wheaties

28

Kaboom

28

Cocoa Krispies

28

Corn flakes

26

Fruit Whirls

Iron + Vitamin C Score

Foods Highest in Iron and Vitamin C Combination

26

Fruit Rings

26

Froot Loops

26

Parsley, raw

25

Malt-O-meal Tootie Fruities

25

Dynatrim, meal replacement, powder

25

Cereal

25

Cereal, ready-to-eat

24

Harmony cereal, General Mills

23

Instant breakfast, powder, not reconstituted

23

PowerBar (fortified high energy bar)

23

Frosted oat cereal with marshmallows

23

Chocolate flavored frosted puffed corn cereal

23

Gerber Graduates Finger Snacks Cereal, baby food

23

Gerber Finger Foods, Puffs, baby food

23

Malt-O-Meal Frosted Flakes

23

Malt-O-Meal Marshmallow Mateys

23

Instant breakfast, powder, sweetened with low calorie sweetener, not reconstituted

22

Oh's, Honey Graham

22

Nutrient supplement, milk-based, high protein, powdered, not reconstituted

22

Octopus, dried

22

Pepper, hot, pickled

21

Malt-O-Meal Coco-Roos

21

Character cereals, TV or movie, Kelloggs

21

Clam sauce, white

21

All-Bran with Extra Fiber

20

Scooby Doo Cinnamon Marshmallow Cereal, Kellogg's

20

Oh's, Fruitangy, Quaker

20

Marshmallow Safari, Quaker

20

Apple Jacks

Iron + Vitamin C Score

Foods Highest in Iron and Vitamin C Combination

20

Malt-O-Meal Apple and Cinnamon Toasty O's

20

All-Bran

19

Sweet Crunch, Quaker (formerly called Popeye)

19

Quisp

19

Protein supplement, milk-based, powdered, not reconstituted

19

Clam cake or patty

19

Fruit leather

18

Clams, baked or broiled

17

Parsley, cooked (assume fat not added in cooking)

17

Pimiento

17

Count Chocula

17

French Toast Crunch, General Mills

17

Golden Grahams

17

Cocoa Puffs

17

Frosted Cheerios

17

Character cereals, TV or movie, General Mills

17

Lucky Charms

17

Fiber One

17

Cinnamon Toast Crunch

17

Cookie-Crisp

17

Frankenberry

17

Malt-O-Meal Honey and Nut Toasty O's

17

Reese's Peanut Butter Puffs cereal

17

Trix

17

Cocoa Blasts, Quaker

17

Cinnamon Grahams, General Mills

17

Berry Berry Kix

17

Booberry

17

Apple Cinnamon Cheerios

17

All-Bran Bran Buds, Kellogg's (formerly Bran Buds)

17

Honey Nut Cheerios

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