Clár ábhair
- TÁIRGÍ LE CLÁR ARD-IRON:
- Féach liosta iomlán na dtáirgí
- Ábhar iarainn i gcnónna agus i síolta:
- An t-ábhar iarainn i ngránaigh, táirgí gránach agus bíoga:
- Ábhar iarainn i bhfeoil, iasc agus bia mara:
- An t-ábhar iarainn i dtáirgí uibheacha agus uibheacha:
- An t-ábhar iarainn i dtáirgí déiríochta:
- An cion iarainn i dtorthaí, caora, glasraí, torthaí triomaithe:
- Ábhar iarainn i mbeacáin:
Sna táblaí seo glactar leis an meánriachtanas laethúil iarainn, cothrom le 14 mg. Taispeánann Colún “Céatadán an cheanglais laethúil” cén céatadán de 100 gram den táirge a shásaíonn riachtanas laethúil an duine le haghaidh iarainn.
TÁIRGÍ LE CLÁR ARD-IRON:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Sesame | 16 mg | 114% |
Feamainn | 16 mg | 114% |
Bran cruithneachta | 14 mg | 100% |
Beacán Morel | 12.2 mg | 87% |
Lentils (gráin) | 11.8 mg | 84% |
Pónaire soighe (gráin) | 9.7 mg | 69% |
Púdar uibhe | 8.9 mg | 64% |
Ruán (gráin) | 8.3 mg | 59% |
Eorna (gráin) | 7.4 mg | 53% |
Piseanna (scilligthe) | 7 mg | 50% |
Ae mairteola | 6.9 mg | 49% |
Buíocán uibhe | 6.7 mg | 48% |
Ruán (unground) | 6.7 mg | 48% |
Oisrí | 6.2 mg | 44% |
Síolta lus na gréine (síolta lus na gréine) | 6.1 mg | 44% |
Mash | 6 mg | 43% |
Mairteoil duáin | 6 mg | 43% |
Úlla triomaithe | 6 mg | 43% |
Pónairí (gráin) | 5.9 mg | 42% |
Seacláid | 5.6 mg | 40% |
Cnónna péine | 5.5 mg | 39% |
Coirce (gráin) | 5.5 mg | 39% |
Brain choirce | 5.4 mg | 39% |
Cruithneacht (gráin, éagsúlacht bhog) | 5.4 mg | 39% |
Seagal (gráin) | 5.4 mg | 39% |
Cruithneacht (gráin, grád crua) | 5.3 mg | 38% |
Píseanna talún | 5 mg | 36% |
Ruán (groats) | 4.9 mg | 35% |
Groats cruithneachta | 4.7 mg | 34% |
Cúlbhrat Plúr | 4.7 mg | 34% |
Cnónna coill | 4.7 mg | 34% |
Almonds | 4.2 mg | 30% |
Beacáin bhána, triomaithe | 4.1 mg | 29% |
Plúr ruán | 4.1 mg | 29% |
Crann caorach plúr seagal | 4.1 mg | 29% |
Féach liosta iomlán na dtáirgí
Eyeglasses | 3.9 mg | 28% |
Plúr cruithneachta 2ú grád | 3.9 mg | 28% |
Pistachios | 3.9 mg | 28% |
cashews | 3.8 mg | 27% |
Plúr coirce | 3.6 mg | 26% |
Calóga coirce “Earcail” | 3.6 mg | 26% |
Seagal plúir | 3.5 mg | 25% |
Spionáiste (greens) | 3.5 mg | 25% |
Feoil (coinín) | 3.3 mg | 24% |
Basil (glas) | 3.2 mg | 23% |
Figs úra | 3.2 mg | 23% |
Aibreoga triomaithe | 3.2 mg | 23% |
Diúilicíní | 3.2 mg | 23% |
Aibreoga | 3.2 mg | 23% |
Halva lus na gréine | 3.2 mg | 23% |
Ubh Quail | 3.2 mg | 23% |
Duilleoga dandelion (greens) | 3.1 mg | 22% |
Cúig cinn déag | 3 mg | 21% |
Rísíní | 3 mg | 21% |
Candy | 3 mg | 21% |
Plúr coirce (min choirce) | 3 mg | 21% |
Peach triomaithe | 3 mg | 21% |
Prúnaigh | 3 mg | 21% |
Seagal plúr curtha | 2.9 mg | 21% |
Salann | 2.9 mg | 21% |
Sinséar muisiriún | 2.7 mg | 19% |
Grits arbhar | 2.7 mg | 19% |
Muiléad hulled groats (snasta) | 2.7 mg | 19% |
Plúr arbhar | 2.7 mg | 19% |
Feoil (mairteoil) | 2.7 mg | 19% |
Cipíní | 2.6 mg | 19% |
Macaróin ó phlúr 1 ghrád | 2.5 mg | 18% |
Persimmon | 2.5 mg | 18% |
Ubh sicín | 2.5 mg | 18% |
Gráinneach dubh Caviar | 2.4 mg | 17% |
Piorra | 2.3 mg | 16% |
Apples | 2.2 mg | 16% |
Plúr cruithneachta de 1 ghrád | 2.1 mg | 15% |
Fianáin siúcra | 2.1 mg | 15% |
Rís (gráin) | 2.1 mg | 15% |
Walnut | 2 mg | 14% |
Feoil (uan) | 2 mg | 14% |
Rowan dearg | 2 mg | 14% |
Horseradish (fréimhe) | 2 mg | 14% |
Samhadh (glas) | 2 mg | 14% |
Ábhar iarainn i gcnónna agus i síolta:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Píseanna talún | 5 mg | 36% |
Walnut | 2 mg | 14% |
Dearcáin, triomaithe | 1 mg | 7% |
Cnónna péine | 5.5 mg | 39% |
cashews | 3.8 mg | 27% |
Sesame | 16 mg | 114% |
Almonds | 4.2 mg | 30% |
Síolta lus na gréine (síolta lus na gréine) | 6.1 mg | 44% |
Pistachios | 3.9 mg | 28% |
Cnónna coill | 4.7 mg | 34% |
An t-ábhar iarainn i ngránaigh, táirgí gránach agus bíoga:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Piseanna (scilligthe) | 7 mg | 50% |
Piseanna glasa (úr) | 0.7 mg | 5% |
Ruán (gráin) | 8.3 mg | 59% |
Ruán (groats) | 4.9 mg | 35% |
Ruán (unground) | 6.7 mg | 48% |
Grits arbhar | 2.7 mg | 19% |
Semolina | 1 mg | 7% |
Eyeglasses | 3.9 mg | 28% |
Eorna péarla | 1.8 mg | 13% |
Groats cruithneachta | 4.7 mg | 34% |
Muiléad hulled groats (snasta) | 2.7 mg | 19% |
Rice | 1 mg | 7% |
Groats eorna | 1.8 mg | 13% |
Arbhar milis | 0.5 mg | 4% |
Macaróin ó phlúr 1 ghrád | 2.5 mg | 18% |
Pasta ó phlúr V / s | 1.6 mg | 11% |
Mash | 6 mg | 43% |
Plúr ruán | 4.1 mg | 29% |
Plúr arbhar | 2.7 mg | 19% |
Plúr coirce | 3.6 mg | 26% |
Plúr coirce (min choirce) | 3 mg | 21% |
Plúr cruithneachta de 1 ghrád | 2.1 mg | 15% |
Plúr cruithneachta 2ú grád | 3.9 mg | 28% |
An plúr | 1.2 mg | 9% |
Cúlbhrat Plúr | 4.7 mg | 34% |
Seagal plúir | 3.5 mg | 25% |
Crann caorach plúr seagal | 4.1 mg | 29% |
Seagal plúr curtha | 2.9 mg | 21% |
rís plúr | 1.3 mg | 9% |
Cipíní | 2.6 mg | 19% |
Coirce (gráin) | 5.5 mg | 39% |
Brain choirce | 5.4 mg | 39% |
Bran cruithneachta | 14 mg | 100% |
Cruithneacht (gráin, éagsúlacht bhog) | 5.4 mg | 39% |
Cruithneacht (gráin, grád crua) | 5.3 mg | 38% |
Rís (gráin) | 2.1 mg | 15% |
Seagal (gráin) | 5.4 mg | 39% |
Pónaire soighe (gráin) | 9.7 mg | 69% |
Pónairí (gráin) | 5.9 mg | 42% |
Pónairí (pischineálaigh) | 1.1 mg | 8% |
Calóga coirce “Earcail” | 3.6 mg | 26% |
Lentils (gráin) | 11.8 mg | 84% |
Eorna (gráin) | 7.4 mg | 53% |
Ábhar iarainn i bhfeoil, iasc agus bia mara:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Roach | 0.8 mg | 6% |
Bradán | 0.6 mg | 4% |
Caviar dearg Caviar | 1.8 mg | 13% |
Pollock ROE | 1.5 mg | 11% |
Gráinneach dubh Caviar | 2.4 mg | 17% |
squid | 1.1 mg | 8% |
Flounder | 0.7 mg | 5% |
Buachaill | 0.6 mg | 4% |
Sprat Baltach | 1.4 mg | 10% |
Urlár Caspian | 1.4 mg | 10% |
shrimp | 1.8 mg | 13% |
Bream | 0.3 mg | 2% |
Atlantach Bradán (bradán) | 0.8 mg | 6% |
Diúilicíní | 3.2 mg | 23% |
Pollock | 0.8 mg | 6% |
Ceapach | 0.4 mg | 3% |
Feoil (uan) | 2 mg | 14% |
Feoil (mairteoil) | 2.7 mg | 19% |
Feoil (An Tuirc) | 1.4 mg | 10% |
Feoil (coinín) | 3.3 mg | 24% |
Feoil (sicín) | 1.6 mg | 11% |
Feoil (saill muiceola) | 1.4 mg | 10% |
Feoil (feoil muiceola) | 1.7 mg | 12% |
Feoil (sicíní broiler) | 1.3 mg | 9% |
Trosc | 0.7 mg | 5% |
Grúpálaí | 0.9 mg | 6% |
Abhainn péirse | 0.7 mg | 5% |
Sturgeon | 0.7 mg | 5% |
Halibut | 0.7 mg | 5% |
Ae mairteola | 6.9 mg | 49% |
Haddock | 0.7 mg | 5% |
Mairteoil duáin | 6 mg | 43% |
Abhainn ailse | 1.8 mg | 13% |
Carp | 0.6 mg | 4% |
Scadán | 1 mg | 7% |
Saill scadán | 1 mg | 7% |
Scadán lean | 1 mg | 7% |
Scadán srednebelaya | 1.1 mg | 8% |
Ronnach | 1.7 mg | 12% |
mar | 1 mg | 7% |
Ronnach | 1.1 mg | 8% |
Sudac | 0.5 mg | 4% |
Trosc | 0.5 mg | 4% |
Tuinníní | 1 mg | 7% |
Acne | 0.4 mg | 3% |
Oisrí | 6.2 mg | 44% |
cúil | 0.7 mg | 5% |
Pike | 0.7 mg | 5% |
An t-ábhar iarainn i dtáirgí uibheacha agus uibheacha:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Próitéin uibheacha | 0.2 mg | 1% |
Buíocán uibhe | 6.7 mg | 48% |
Púdar uibhe | 8.9 mg | 64% |
Ubh sicín | 2.5 mg | 18% |
Ubh Quail | 3.2 mg | 23% |
An t-ábhar iarainn i dtáirgí déiríochta:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Cáis (ó bhainne bó) | 0.7 mg | 5% |
Is é mais an ghruth 16.5% saille | 0.4 mg | 3% |
Bainne comhdhlúite le siúcra 5% | 0.2 mg | 1% |
Bainne comhdhlúite le siúcra 8,5% | 0.2 mg | 1% |
Bainne comhdhlúite le siúcra íseal-saille | 0.2 mg | 1% |
Bainne tirim 15% | 0.5 mg | 4% |
Púdar bainne 25% | 0.5 mg | 4% |
Bainne bearrtha | 1 mg | 7% |
Uachtar reoite | 0.2 mg | 1% |
Uachtar 20% | 0.2 mg | 1% |
Uachtar 25% | 0.2 mg | 1% |
Uachtar 35% | 0.2 mg | 1% |
Púdar uachtar 42% | 0.6 mg | 4% |
Uachtar géar 15% | 0.2 mg | 1% |
Uachtar géar 20% | 0.2 mg | 1% |
Uachtar géar 25% | 0.3 mg | 2% |
Uachtar géar 30% | 0.3 mg | 2% |
Cáis “Adygeysky” | 0.6 mg | 4% |
Cáis “Gollandskiy” 45% | 0.7 mg | 5% |
Cáis “Camembert” | 0.3 mg | 2% |
Cáis Parmesan | 0.82 mg | 6% |
Cáis “Poshehonsky” 45% | 1 mg | 7% |
“Roquefort” cáis 50% | 1 mg | 7% |
Cáis “Rúisis” 50% | 1 mg | 7% |
Cáis “Suluguni” | 0.6 mg | 4% |
Cáis Feta | 0.65 mg | 5% |
Cheddar Cáis 50% | 1 mg | 7% |
Cáis na hEilvéise 50% | 0.8 mg | 6% |
Cáis Gouda | 0.24 mg | 2% |
Cáis beagmhéathrais | 0.3 mg | 2% |
“Ispíní” cáis | 0.9 mg | 6% |
Cáis “Rúisis” | 0.8 mg | 6% |
Gruth gloinithe 27.7% saille | 1.5 mg | 11% |
Cáis 11% | 0.3 mg | 2% |
Cáis 18% (trom) | 0.5 mg | 4% |
Cáis 2% | 0.3 mg | 2% |
gruth 4% | 0.4 mg | 3% |
gruth 5% | 0.4 mg | 3% |
Cáis teachín 9% (trom) | 0.4 mg | 3% |
Curd | 0.3 mg | 2% |
An cion iarainn i dtorthaí, caora, glasraí, torthaí triomaithe:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Apricot | 0.7 mg | 5% |
Avocado | 0.5 mg | 4% |
Cúig cinn déag | 3 mg | 21% |
Pluma | 1.9 mg | 14% |
Pineapple | 0.3 mg | 2% |
Oráiste | 0.3 mg | 2% |
Watermelon | 1 mg | 7% |
Basil (glas) | 3.2 mg | 23% |
Ubhthoradh | 0.4 mg | 3% |
Banana | 0.6 mg | 4% |
Cranberries | 0.4 mg | 3% |
Rutabaga | 1.5 mg | 11% |
Fíonchaora | 0.6 mg | 4% |
Cherry | 0.5 mg | 4% |
blueberries | 0.8 mg | 6% |
Garnet | 1 mg | 7% |
Grapefruit | 0.5 mg | 4% |
Piorra | 2.3 mg | 16% |
Piorra triomaithe | 1.8 mg | 13% |
Durian | 0.4 mg | 3% |
Melon | 1 mg | 7% |
sméar dubh | 1 mg | 7% |
Sútha talún | 1.2 mg | 9% |
Rísíní | 3 mg | 21% |
Sinséar (fréamh) | 0.6 mg | 4% |
Figs úra | 3.2 mg | 23% |
Figs triomaithe | 0.3 mg | 2% |
zucchini | 0.4 mg | 3% |
Cabáiste | 0.6 mg | 4% |
Brocailí | 0.73 mg | 5% |
sprouts Bhruiséil | 1.3 mg | 9% |
Kohlrabi | 0.6 mg | 4% |
Cabáiste, dearg, | 0.6 mg | 4% |
Cabáiste | 0.3 mg | 2% |
Cabáistí Savoy | 0.4 mg | 3% |
Cóilis | 1.4 mg | 10% |
Prátaí | 0.9 mg | 6% |
Kiwi | 0.8 mg | 6% |
Cilantro (glas) | 1.8 mg | 13% |
Mónóg | 0.6 mg | 4% |
Bior (glas) | 1.3 mg | 9% |
spíonÚn | 0.8 mg | 6% |
Aibreoga triomaithe | 3.2 mg | 23% |
Lemon | 0.6 mg | 4% |
Duilleoga dandelion (greens) | 3.1 mg | 22% |
Oinniúin glas (an peann) | 1 mg | 7% |
leek | 1 mg | 7% |
Oinniún | 0.8 mg | 6% |
Sú craobh | 1.2 mg | 9% |
Mango | 0.2 mg | 1% |
Cairéid | 0.7 mg | 5% |
Cloudberry | 0.7 mg | 5% |
Feamainn | 16 mg | 114% |
Neachtairín | 0.28 mg | 2% |
Buckthorn farraige | 1.4 mg | 10% |
Cucumber | 0.6 mg | 4% |
Papaya | 0.25 mg | 2% |
iargúlta | 1.3 mg | 9% |
Parsnip (fréamh) | 0.6 mg | 4% |
Piobar milis (Bulgáiris) | 0.5 mg | 4% |
Peach | 0.6 mg | 4% |
Peach triomaithe | 3 mg | 21% |
Peirsil (glas) | 1.9 mg | 14% |
Peirsil (fréamh) | 0.7 mg | 5% |
Trátaí (trátaí) | 0.9 mg | 6% |
biabhóige (glas) | 0.6 mg | 4% |
Raidisí | 1 mg | 7% |
Raidis dhubh | 1.2 mg | 9% |
Giorra | 0.9 mg | 6% |
Rowan dearg | 2 mg | 14% |
aronia | 1.1 mg | 8% |
Leitís (greens) | 0.6 mg | 4% |
Beets | 1.4 mg | 10% |
Soilire (glas) | 1.3 mg | 9% |
Soilire (fréamh) | 0.5 mg | 4% |
Taosc | 0.5 mg | 4% |
Cuiríní bána | 0.5 mg | 4% |
Cuiríní dearga | 0.9 mg | 6% |
Cuiríní dubha | 1.3 mg | 9% |
Asparagus (glas) | 0.9 mg | 6% |
Iarúsailéim bhliosán gréine | 0.4 mg | 3% |
Pumpkin | 0.4 mg | 3% |
Dill (glas) | 1.6 mg | 11% |
Aibreoga | 3.2 mg | 23% |
Dátaí | 1.5 mg | 11% |
Horseradish (fréimhe) | 2 mg | 14% |
Persimmon | 2.5 mg | 18% |
Cherry | 1.8 mg | 13% |
blueberries | 0.7 mg | 5% |
Prúnaigh | 3 mg | 21% |
Gairleoige | 1.5 mg | 11% |
Briar | 1.3 mg | 9% |
Spionáiste (greens) | 3.5 mg | 25% |
Samhadh (glas) | 2 mg | 14% |
Apples | 2.2 mg | 16% |
Úlla triomaithe | 6 mg | 43% |
Ábhar iarainn i mbeacáin:
Ainm an táirge | Ábhar iarainn i 100g | Céatadán an cheanglais laethúil |
Beacáin oisrí | 1.3 mg | 9% |
Sinséar muisiriún | 2.7 mg | 19% |
Beacán Morel | 12.2 mg | 87% |
Beacáin bhána | 0.5 mg | 4% |
Beacáin bhána, triomaithe | 4.1 mg | 29% |
Beacáin Chanterelle | 0.7 mg | 5% |
Beacáin beacáin | 0.8 mg | 6% |
Boletus beacán | 0.3 mg | 2% |
Beacáin cró beacáin | 0.3 mg | 2% |
Beacáin Russula | 0.6 mg | 4% |
Beacáin | 0.3 mg | 2% |
Beacáin Shiitake | 0.4 mg | 3% |