Iron in Fonio, grain, dry, raw

2.7 mg

33% of the RDA for adult men (8 mg) , 15% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Carbohydrate > 97% Copper > 89% Magnesium > 81% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Carbohydrate 81.3 g
> 97%
Dietary Fiber 2.2 g
> 50%
Vitamins
Thiamine (B1) 0.1 mg
> 52%
Biotin (B7) 4.8 µg
> 51%
Minerals
Copper 0.4 mg
> 89%
Magnesium 39.1 mg
> 81%
Manganese 0.4 mg
> 79%
Zinc 1.8 mg
> 62%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
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Iron in foods Fonio, grain, dry, raw Per 100g · USDA FoodData Central