堅果及種子類、豆類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
黑芝麻(生)
|
22.34 mg (148.9%)
|
1354.3 mg
|
6.04 g
|
2
|
紅土花生(熟)
|
22.19 mg (147.9%)
|
91.2 mg
|
1.75 g
|
3
|
調味南瓜子(帶殼)
|
10.51 mg (70.1%)
|
49.4 mg
|
2.61 g
|
4
|
黑芝麻(熟)
|
10.31 mg (68.7%)
|
1478.6 mg
|
1.54 g
|
5
|
山粉圓
|
10.05 mg (67.0%)
|
1072.9 mg
|
8.71 g
|
6
|
雪蓮子(小粒)
|
9.08 mg (60.5%)
|
117.5 mg
|
10.99 g
|
7
|
甘草葵瓜子(帶殼)
|
8.59 mg (57.3%)
|
45.4 mg
|
3.15 g
|
8
|
黑芝麻粉
|
8.58 mg (57.2%)
|
1449.2 mg
|
2.22 g
|
9
|
調味南瓜子(去殼)
|
8.5 mg (56.7%)
|
53.2 mg
|
2.8 g
|
10
|
愛玉子
|
8.17 mg (54.5%)
|
713.9 mg
|
7.76 g
|
11
|
黑豆粉
|
8.08 mg (53.9%)
|
190.5 mg
|
3 g
|
12
|
烘烤黑豆
|
7.99 mg (53.3%)
|
203.9 mg
|
3.4 g
|
13
|
玉桂西瓜子
|
7.97 mg (53.1%)
|
46.6 mg
|
5.27 g
|
14
|
醬油西瓜子
|
7.45 mg (49.7%)
|
86.9 mg
|
5.14 g
|
15
|
鹽酥葵瓜子(帶殼)
|
7.37 mg (49.1%)
|
139.9 mg
|
2.46 g
|
16
|
黃仁黑豆
|
7.32 mg (48.8%)
|
166.8 mg
|
33.46 g
|
17
|
紅豆
|
7.14 mg (47.6%)
|
86.6 mg
|
13.87 g
|
18
|
米豆
|
7.09 mg (47.3%)
|
62.7 mg
|
10.49 g
|
19
|
花豆
|
6.95 mg (46.3%)
|
108.4 mg
|
14.74 g
|
20
|
白芝麻(生)
|
6.84 mg (45.6%)
|
63.9 mg
|
4.72 g
|
21
|
紅雲豆(大紅豆)
|
6.84 mg (45.6%)
|
138 mg
|
14.64 g
|
22
|
花生粉
|
6.76 mg (45.1%)
|
114.7 mg
|
1.4 g
|
23
|
黑豆平均值
|
6.74 mg (44.9%)
|
176.2 mg
|
22.05 g
|
24
|
亞麻仁籽
|
6.68 mg (44.5%)
|
253 mg
|
7.59 g
|
25
|
腰果(生)
|
6.61 mg (44.1%)
|
44.6 mg
|
3.32 g
|
26
|
黃豆
|
6.53 mg (43.5%)
|
194 mg
|
11.31 g
|
27
|
白芝麻(熟)
|
6.34 mg (42.3%)
|
76.1 mg
|
1.89 g
|
28
|
青仁黑豆
|
6.15 mg (41.0%)
|
185.6 mg
|
10.64 g
|
29
|
原味葵瓜子(去殼)
|
6.03 mg (40.2%)
|
90 mg
|
3.96 g
|
30
|
萊豆仁
|
5.88 mg (39.2%)
|
16.7 mg
|
70.09 g
|
31
|
原味腰果
|
5.73 mg (38.2%)
|
39.8 mg
|
2.23 g
|
32
|
鹽酥花生仁
|
5.69 mg (37.9%)
|
76.5 mg
|
2.14 g
|
33
|
蜜汁腰果
|
5.68 mg (37.9%)
|
45.8 mg
|
2.19 g
|
34
|
蜜汁松子仁
|
5.6 mg (37.3%)
|
14.6 mg
|
1.18 g
|
35
|
白鳳豆(進口)
|
5.37 mg (35.8%)
|
85.4 mg
|
14.87 g
|
36
|
原味松子仁
|
5.33 mg (35.5%)
|
13.5 mg
|
0.97 g
|
37
|
松子仁
|
5.26 mg (35.1%)
|
15 mg
|
1.87 g
|
38
|
綠豆粉
|
5.24 mg (34.9%)
|
73.6 mg
|
10.81 g
|
39
|
綠豆
|
5.09 mg (33.9%)
|
108 mg
|
10.07 g
|
40
|
生鮮蓮子
|
5.07 mg (33.8%)
|
69.4 mg
|
63.15 g
|
41
|
雪蓮子(大粒,埃及豆)
|
4.97 mg (33.1%)
|
95.1 mg
|
11 g
|
42
|
白鳳豆平均值
|
4.67 mg (31.1%)
|
111.1 mg
|
12.69 g
|
43
|
無花果
|
4.47 mg (29.8%)
|
363.3 mg
|
11.45 g
|
44
|
綠豆仁
|
4.36 mg (29.1%)
|
28.1 mg
|
11.4 g
|
45
|
咖啡豆(曼特寧)
|
4.25 mg (28.3%)
|
106.4 mg
|
2.13 g
|
46
|
毛綠豆
|
4.22 mg (28.1%)
|
100.3 mg
|
9.93 g
|
47
|
紅扁豆仁
|
4.18 mg (27.9%)
|
21.9 mg
|
12.37 g
|
48
|
白鳳豆(台灣)
|
3.98 mg (26.5%)
|
136.7 mg
|
10.52 g
|
49
|
原味榛果
|
3.8 mg (25.3%)
|
182 mg
|
1.08 g
|
50
|
黃豆粉
|
3.69 mg (24.6%)
|
143.9 mg
|
9.35 g
|
蔬菜類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
蔘鬚
|
39.36 mg (262.4%)
|
324.8 mg
|
10.91 g
|
2
|
梅乾菜
|
35.63 mg (237.5%)
|
381 mg
|
41.08 g
|
3
|
食茱萸
|
23.9 mg (159.3%)
|
721 mg
|
60.2 g
|
4
|
花椰菜乾
|
13.55 mg (90.3%)
|
253.5 mg
|
13.7 g
|
5
|
紅莧菜
|
11.82 mg (78.8%)
|
218.2 mg
|
92.33 g
|
6
|
薄荷
|
11 mg (73.3%)
|
188 mg
|
83.4 g
|
7
|
野苦瓜嫩梢
|
8.48 mg (56.5%)
|
459 mg
|
77.7 g
|
8
|
蕺菜
|
8.41 mg (56.1%)
|
79 mg
|
86.2 g
|
9
|
山芹菜
|
7.82 mg (52.1%)
|
222 mg
|
92.6 g
|
10
|
金針菜乾
|
7.58 mg (50.5%)
|
133.8 mg
|
11.03 g
|
11
|
龍延草
|
7.5 mg (50.0%)
|
424 mg
|
77.7 g
|
12
|
紫蘇
|
7.37 mg (49.1%)
|
401.3 mg
|
79.37 g
|
13
|
山東大蔥
|
7.08 mg (47.2%)
|
316.5 mg
|
91.38 g
|
14
|
龍葵
|
6.7 mg (44.7%)
|
238 mg
|
91 g
|
15
|
紅鳳菜
|
5.97 mg (39.8%)
|
121.8 mg
|
92.68 g
|
16
|
土植本島萵苣(1月取樣)
|
5.82 mg (38.8%)
|
29.2 mg
|
95.03 g
|
17
|
麻竹筍干
|
5.66 mg (37.7%)
|
178.6 mg
|
46.76 g
|
18
|
乾長辣椒(紅皮)
|
5.53 mg (36.9%)
|
99.7 mg
|
13.34 g
|
19
|
乾百合鱗片
|
5.24 mg (34.9%)
|
30.9 mg
|
15.62 g
|
20
|
甘藍乾
|
5.23 mg (34.9%)
|
253.6 mg
|
38.95 g
|
21
|
野莧菜
|
4.77 mg (31.8%)
|
335.6 mg
|
85.9 g
|
22
|
九層塔
|
4.66 mg (31.1%)
|
190.8 mg
|
91 g
|
23
|
白莧菜
|
4.63 mg (30.9%)
|
146.2 mg
|
93.89 g
|
24
|
紅梗珍珠菜
|
4.45 mg (29.7%)
|
127 mg
|
88.8 g
|
25
|
假人蔘
|
4.22 mg (28.1%)
|
62 mg
|
92.6 g
|
26
|
昭和草
|
4.19 mg (27.9%)
|
83 mg
|
91.9 g
|
27
|
土植蕹菜(10月取樣)
|
3.89 mg (25.9%)
|
58.2 mg
|
94.29 g
|
28
|
龍骨瓣莕菜
|
3.72 mg (24.8%)
|
25.6 mg
|
94.67 g
|
29
|
香樁
|
3.69 mg (24.6%)
|
514 mg
|
72.1 g
|
30
|
菠菜(葉)
|
3.66 mg (24.4%)
|
192.3 mg
|
91.51 g
|
31
|
火炭母草
|
3.1 mg (20.7%)
|
115 mg
|
93.6 g
|
32
|
長辣椒(紅皮)
|
3.08 mg (20.5%)
|
15.7 mg
|
86.79 g
|
33
|
土植蕹菜(1月取樣)
|
3.08 mg (20.5%)
|
84.9 mg
|
93.33 g
|
34
|
有機本島萵苣(1月取樣)
|
2.97 mg (19.8%)
|
48.2 mg
|
94.68 g
|
35
|
香芫荽
|
2.9 mg (19.3%)
|
91 mg
|
93 g
|
36
|
菠菜
|
2.89 mg (19.3%)
|
80.9 mg
|
93.66 g
|
37
|
水植蕹菜(1月取樣)
|
2.74 mg (18.3%)
|
49.8 mg
|
90.92 g
|
38
|
紫色花椰菜
|
2.62 mg (17.5%)
|
69.9 mg
|
87.79 g
|
39
|
甘藷葉
|
2.5 mg (16.7%)
|
105.4 mg
|
90.93 g
|
40
|
蘆筍花
|
2.49 mg (16.6%)
|
9.3 mg
|
93.11 g
|
41
|
千寶菜
|
2.48 mg (16.5%)
|
126.4 mg
|
93.35 g
|
42
|
芫荽
|
2.44 mg (16.3%)
|
60.7 mg
|
91.48 g
|
43
|
藤三七
|
2.31 mg (15.4%)
|
92.4 mg
|
93.59 g
|
44
|
脫水甘藍
|
2.3 mg (15.3%)
|
285.1 mg
|
4.73 g
|
45
|
日本茼蒿
|
2.3 mg (15.3%)
|
78.2 mg
|
94.22 g
|
46
|
豆瓣菜
|
2.28 mg (15.2%)
|
98 mg
|
93.06 g
|
47
|
青葙
|
2.24 mg (14.9%)
|
192 mg
|
86.5 g
|
48
|
有機蕹菜(4月取樣)
|
2.24 mg (14.9%)
|
86.6 mg
|
91.71 g
|
49
|
青葱平均值
|
2.19 mg (14.6%)
|
113.7 mg
|
91.96 g
|
50
|
水植小白菜(1月取樣)
|
2.17 mg (14.5%)
|
67.2 mg
|
95.3 g
|
蔬菜類『鐵』排行榜
(每100克食材、調整水分為 60%;g
= 克)
#
|
食材名稱
|
鐵 (DV%) 調整水分為 60 g*
|
原 鐵
|
原 水分
|
1
|
紅莧菜
|
61.67 mg (411.1%)
|
11.819 mg
|
92.33 g
|
2
|
土植本島萵苣(1月取樣)
|
46.88 mg (312.5%)
|
5.825 mg
|
95.03 g
|
3
|
山芹菜
|
42.27 mg (281.8%)
|
7.82 mg
|
92.6 g
|
4
|
山東大蔥
|
32.85 mg (219.0%)
|
7.079 mg
|
91.38 g
|
5
|
紅鳳菜
|
32.63 mg (217.5%)
|
5.969 mg
|
92.68 g
|
6
|
白莧菜
|
30.31 mg (202.1%)
|
4.632 mg
|
93.89 g
|
7
|
龍葵
|
29.78 mg (198.5%)
|
6.7 mg
|
91 g
|
8
|
龍骨瓣莕菜
|
27.9 mg (186.0%)
|
3.719 mg
|
94.67 g
|
9
|
土植蕹菜(10月取樣)
|
27.24 mg (181.6%)
|
3.888 mg
|
94.29 g
|
10
|
薄荷
|
26.51 mg (176.7%)
|
11 mg
|
83.4 g
|
11
|
蕺菜
|
24.38 mg (162.5%)
|
8.41 mg
|
86.2 g
|
12
|
梅乾菜
|
24.19 mg (161.3%)
|
35.635 mg
|
41.08 g
|
13
|
食茱萸
|
24.02 mg (160.1%)
|
23.9 mg
|
60.2 g
|
14
|
假人蔘
|
22.81 mg (152.1%)
|
4.22 mg
|
92.6 g
|
15
|
土植小白菜(10月取樣)
|
22.38 mg (149.2%)
|
2.014 mg
|
96.4 g
|
16
|
有機本島萵苣(1月取樣)
|
22.36 mg (149.1%)
|
2.973 mg
|
94.68 g
|
17
|
土植小白菜(1月取樣)
|
20.78 mg (138.5%)
|
1.86 mg
|
96.42 g
|
18
|
九層塔
|
20.7 mg (138.0%)
|
4.658 mg
|
91 g
|
19
|
昭和草
|
20.69 mg (137.9%)
|
4.19 mg
|
91.9 g
|
20
|
火炭母草
|
19.38 mg (129.2%)
|
3.1 mg
|
93.6 g
|
21
|
水植小白菜(1月取樣)
|
18.51 mg (123.4%)
|
2.175 mg
|
95.3 g
|
22
|
土植蕹菜(1月取樣)
|
18.48 mg (123.2%)
|
3.082 mg
|
93.33 g
|
23
|
菠菜
|
18.26 mg (121.7%)
|
2.893 mg
|
93.66 g
|
24
|
蔘鬚
|
17.67 mg (117.8%)
|
39.36 mg
|
10.91 g
|
25
|
菠菜(葉)
|
17.25 mg (115.0%)
|
3.66 mg
|
91.51 g
|
26
|
水植小白菜(10月取樣)
|
16.75 mg (111.7%)
|
1.709 mg
|
95.92 g
|
27
|
有機青江菜(1月取樣)
|
16.74 mg (111.6%)
|
1.644 mg
|
96.07 g
|
28
|
香芫荽
|
16.57 mg (110.5%)
|
2.9 mg
|
93 g
|
29
|
有機小白菜(10月取樣)
|
16.23 mg (108.2%)
|
1.753 mg
|
95.68 g
|
30
|
日本茼蒿
|
15.93 mg (106.2%)
|
2.303 mg
|
94.22 g
|
31
|
紅梗珍珠菜
|
15.89 mg (105.9%)
|
4.45 mg
|
88.8 g
|
32
|
水植青江菜(1月取樣)
|
15.63 mg (104.2%)
|
1.669 mg
|
95.73 g
|
33
|
野苦瓜嫩梢
|
15.21 mg (101.4%)
|
8.48 mg
|
77.7 g
|
34
|
蚵仔白菜
|
15 mg (100.0%)
|
1.5 mg
|
96 g
|
35
|
千寶菜
|
14.89 mg (99.3%)
|
2.476 mg
|
93.35 g
|
36
|
蘆筍花
|
14.48 mg (96.5%)
|
2.494 mg
|
93.11 g
|
37
|
藤三七
|
14.41 mg (96.1%)
|
2.308 mg
|
93.59 g
|
38
|
紫蘇
|
14.29 mg (95.3%)
|
7.37 mg
|
79.37 g
|
39
|
土植本島萵苣(3月取樣)
|
13.63 mg (90.9%)
|
1.816 mg
|
94.67 g
|
40
|
野莧菜
|
13.53 mg (90.2%)
|
4.77 mg
|
85.9 g
|
41
|
龍延草
|
13.45 mg (89.7%)
|
7.5 mg
|
77.7 g
|
42
|
有機蕹菜(10月取樣)
|
13.35 mg (89.0%)
|
2.099 mg
|
93.71 g
|
43
|
水植青江菜(10月取樣)
|
13.31 mg (88.7%)
|
1.324 mg
|
96.02 g
|
44
|
稜角絲瓜
|
13.2 mg (88.0%)
|
1.86 mg
|
94.36 g
|
45
|
豆瓣菜
|
13.14 mg (87.6%)
|
2.28 mg
|
93.06 g
|
46
|
胡瓜
|
12.99 mg (86.6%)
|
1.291 mg
|
96.03 g
|
47
|
有機小白菜(1月取樣)
|
12.7 mg (84.7%)
|
1.222 mg
|
96.15 g
|
48
|
本島萵苣平均值
|
12.66 mg (84.4%)
|
1.581 mg
|
95.01 g
|
49
|
小白菜平均值
|
12.6 mg (84.0%)
|
1.313 mg
|
95.83 g
|
50
|
蘿蔔葉
|
12.23 mg (81.5%)
|
1.504 mg
|
95.08 g
|
*蔬菜的水分約90%,加熱後水分減少1/3
藻類、菇類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
鳳尾藻
|
70.3 mg (468.7%)
|
991.2 mg
|
17.08 g
|
2
|
紅毛苔
|
62.04 mg (413.6%)
|
277.8 mg
|
7.01 g
|
3
|
紫菜
|
56.24 mg (374.9%)
|
341.6 mg
|
12.28 g
|
4
|
髮菜
|
40.71 mg (271.4%)
|
1187.4 mg
|
15.71 g
|
5
|
熟紫菜
|
37.91 mg (252.7%)
|
352.2 mg
|
10.42 g
|
6
|
乾裙帶菜
|
28.63 mg (190.9%)
|
949.9 mg
|
9.45 g
|
7
|
洋菜
|
19 mg (126.7%)
|
247.9 mg
|
19.41 g
|
8
|
乾裙帶菜根
|
14.46 mg (96.4%)
|
816 mg
|
9.3 g
|
9
|
壽司海苔片
|
14.06 mg (93.7%)
|
298.2 mg
|
8.61 g
|
10
|
乾竹笙
|
13.61 mg (90.7%)
|
22.8 mg
|
10.34 g
|
11
|
乾猴頭菇
|
11.27 mg (75.1%)
|
5.5 mg
|
12.73 g
|
12
|
乾姬松茸
|
10.38 mg (69.2%)
|
24.5 mg
|
10.3 g
|
13
|
乾柳松菇
|
8.16 mg (54.4%)
|
44.4 mg
|
14.01 g
|
14
|
雞腿菇
|
7.04 mg (46.9%)
|
19.6 mg
|
10.62 g
|
15
|
裙帶菜
|
5.45 mg (36.3%)
|
199 mg
|
72.8 g
|
16
|
乾海帶
|
4.43 mg (29.5%)
|
790.9 mg
|
15.54 g
|
17
|
乾香菇
|
4.25 mg (28.3%)
|
83.8 mg
|
4.03 g
|
18
|
乾鈕釦菇
|
4.14 mg (27.6%)
|
14.6 mg
|
7.27 g
|
19
|
乾銀耳
|
3.75 mg (25.0%)
|
148.7 mg
|
12.81 g
|
20
|
乾香菇平均值
|
3.56 mg (23.7%)
|
31.2 mg
|
8.18 g
|
21
|
乾白花菇
|
3.31 mg (22.1%)
|
10.8 mg
|
11.1 g
|
22
|
礁膜
|
3.31 mg (22.1%)
|
92.2 mg
|
94.83 g
|
23
|
乾海茸芯
|
3.26 mg (21.7%)
|
903.7 mg
|
15.13 g
|
24
|
乾麒麟菜
|
3.24 mg (21.6%)
|
252.4 mg
|
6.24 g
|
25
|
乾木耳(黑耳仔)
|
2.99 mg (19.9%)
|
43.2 mg
|
2.36 g
|
26
|
乾木耳平均值
|
2.81 mg (18.7%)
|
113.5 mg
|
7.28 g
|
27
|
乾木耳(紅耳仔)
|
2.63 mg (17.5%)
|
183.7 mg
|
12.2 g
|
28
|
乾花菇
|
2.56 mg (17.1%)
|
15.6 mg
|
10.32 g
|
29
|
玫瑰菇
|
2.48 mg (16.5%)
|
3.8 mg
|
88.78 g
|
30
|
白茯苓
|
2.44 mg (16.3%)
|
1.2 mg
|
18.79 g
|
31
|
姬松茸
|
2.19 mg (14.6%)
|
18.2 mg
|
87.82 g
|
32
|
草菇
|
1.61 mg (10.7%)
|
3.7 mg
|
88.93 g
|
穀物類、澱粉類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
米胚芽
|
7.22 mg (48.1%)
|
42.7 mg
|
11.43 g
|
2
|
小麥胚芽
|
6.01 mg (40.1%)
|
45 mg
|
4.23 g
|
3
|
菱角(生)
|
5.9 mg (39.3%)
|
19 mg
|
81 g
|
4
|
糙薏仁
|
4.44 mg (29.6%)
|
10.6 mg
|
11.01 g
|
5
|
即食燕麥片
|
4.39 mg (29.3%)
|
30 mg
|
9.12 g
|
6
|
黑麥片
|
3.98 mg (26.5%)
|
16 mg
|
12.47 g
|
7
|
燕麥
|
3.78 mg (25.2%)
|
25.2 mg
|
9.98 g
|
8
|
小麥
|
3.39 mg (22.6%)
|
18.9 mg
|
12.63 g
|
9
|
全麥麵粉
|
3.37 mg (22.5%)
|
22.7 mg
|
12.74 g
|
10
|
麵筋
|
3.06 mg (20.4%)
|
26.3 mg
|
4.9 g
|
11
|
小米
|
2.89 mg (19.3%)
|
4.8 mg
|
12.26 g
|
12
|
蕎麥
|
2.86 mg (19.1%)
|
13.1 mg
|
13.24 g
|
13
|
薏仁
|
2.7 mg (18.0%)
|
19.2 mg
|
11.54 g
|
14
|
薏仁粉
|
2.53 mg (16.9%)
|
14.1 mg
|
4.67 g
|
15
|
淮山
|
2.52 mg (16.8%)
|
37 mg
|
11.22 g
|
16
|
乾玉米粒
|
2.43 mg (16.2%)
|
6.4 mg
|
11.92 g
|
17
|
燕麥片
|
2.3 mg (15.3%)
|
40 mg
|
10.1 g
|
18
|
大麥片
|
2.25 mg (15.0%)
|
12.7 mg
|
12.09 g
|
19
|
糯小米
|
2.24 mg (14.9%)
|
8.6 mg
|
12.86 g
|
20
|
高梁
|
2.17 mg (14.5%)
|
7.3 mg
|
11.27 g
|
21
|
蕎麥麵(乾)
|
2.15 mg (14.3%)
|
26.5 mg
|
12.16 g
|
22
|
麵腸
|
2.03 mg (13.5%)
|
6.2 mg
|
67.46 g
|
23
|
雜糧高筋麵粉
|
1.87 mg (12.5%)
|
23.9 mg
|
12.42 g
|
24
|
雜糧中筋麵粉
|
1.77 mg (11.8%)
|
23.7 mg
|
11.65 g
|
25
|
蚵仔麵線
|
1.71 mg (11.4%)
|
18.9 mg
|
17.3 g
|
26
|
雞蛋麵
|
1.69 mg (11.3%)
|
5.1 mg
|
10.39 g
|
27
|
五穀米
|
1.61 mg (10.7%)
|
19.2 mg
|
14.28 g
|
28
|
大麥仁
|
1.57 mg (10.5%)
|
25.7 mg
|
12.3 g
|
29
|
黑秈糯米
|
1.56 mg (10.4%)
|
8.8 mg
|
14.81 g
|
30
|
冷凍芋頭塊
|
1.55 mg (10.3%)
|
38 mg
|
65.3 g
|
31
|
糙粳米(台粳71號)
|
1.55 mg (10.3%)
|
8.6 mg
|
13.6 g
|
32
|
通心麵
|
1.51 mg (10.1%)
|
11.8 mg
|
11.47 g
|
33
|
荸薺粉
|
1.51 mg (10.1%)
|
11.2 mg
|
11.23 g
|
34
|
高纖米
|
1.48 mg (9.9%)
|
3.6 mg
|
12.84 g
|
35
|
甘薯粉
|
1.42 mg (9.5%)
|
49 mg
|
12.86 g
|
36
|
菱角(熟)
|
1.31 mg (8.7%)
|
10.8 mg
|
63.39 g
|
37
|
糯高梁
|
1.3 mg (8.7%)
|
7.6 mg
|
12.06 g
|
38
|
糙粳米平均值
|
1.29 mg (8.6%)
|
10.7 mg
|
13.05 g
|
39
|
雞絲麵
|
1.28 mg (8.5%)
|
13.8 mg
|
6.3 g
|
40
|
埔里米粉
|
1.25 mg (8.3%)
|
8.6 mg
|
11.08 g
|
41
|
低筋麵粉
|
1.19 mg (7.9%)
|
12.4 mg
|
12.05 g
|
42
|
高筋麵粉
|
1.17 mg (7.8%)
|
11.2 mg
|
12.25 g
|
43
|
山藥(大刺)
|
1.15 mg (7.7%)
|
8 mg
|
78.35 g
|
44
|
大麥仁粉
|
1.15 mg (7.7%)
|
25.2 mg
|
5.73 g
|
45
|
紅蘿蔔麵
|
1.13 mg (7.5%)
|
4.9 mg
|
11.99 g
|
46
|
芋心甘薯
|
1.12 mg (7.5%)
|
32.5 mg
|
69.44 g
|
47
|
小芋頭(山芋)
|
1.12 mg (7.5%)
|
22.2 mg
|
72.55 g
|
48
|
米粉平均值
|
1.09 mg (7.3%)
|
10.3 mg
|
10.88 g
|
49
|
意麵
|
1.09 mg (7.3%)
|
10.4 mg
|
26.8 g
|
50
|
菱角仁(生)
|
1.09 mg (7.3%)
|
22.6 mg
|
69.76 g
|
水果類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
黑棗
|
2.37 mg (15.8%)
|
66.5 mg
|
34.83 g
|
2
|
紅棗
|
1.74 mg (11.6%)
|
49.7 mg
|
35.78 g
|
3
|
龍眼乾
|
1.28 mg (8.5%)
|
48.9 mg
|
18.24 g
|
4
|
凱特芒果
|
0.97 mg (6.5%)
|
9 mg
|
85.96 g
|
5
|
紅肉李(小)
|
0.89 mg (5.9%)
|
5.4 mg
|
89.22 g
|
6
|
帶殼龍眼乾
|
0.88 mg (5.9%)
|
29.7 mg
|
19.66 g
|
7
|
美國紫葡萄(含皮)
|
0.8 mg (5.3%)
|
7.4 mg
|
77.28 g
|
8
|
紅龍果(紅肉)
|
0.79 mg (5.3%)
|
9 mg
|
85.84 g
|
9
|
柿餅
|
0.77 mg (5.1%)
|
23.3 mg
|
44.55 g
|
10
|
美國紅葡萄(含皮)
|
0.73 mg (4.9%)
|
6.9 mg
|
82.72 g
|
11
|
黃肉李
|
0.73 mg (4.9%)
|
4 mg
|
90.14 g
|
12
|
百香果
|
0.7 mg (4.7%)
|
5 mg
|
84 g
|
13
|
七股香洋香瓜
|
0.69 mg (4.6%)
|
4.5 mg
|
88.38 g
|
14
|
甜柿(進口)
|
0.68 mg (4.5%)
|
7.5 mg
|
83.75 g
|
15
|
將軍蜜梨
|
0.67 mg (4.5%)
|
11.5 mg
|
86.01 g
|
16
|
香水李
|
0.65 mg (4.3%)
|
3.5 mg
|
89.87 g
|
17
|
玉文芒果
|
0.64 mg (4.3%)
|
7.6 mg
|
82.9 g
|
18
|
圓果金柑汁(綠皮)
|
0.64 mg (4.3%)
|
37.3 mg
|
90.6 g
|
19
|
紅甘蔗汁
|
0.64 mg (4.3%)
|
22.6 mg
|
82.76 g
|
20
|
美國黑葡萄(含皮)
|
0.64 mg (4.3%)
|
9 mg
|
82.38 g
|
21
|
蛋黃果
|
0.63 mg (4.2%)
|
19.6 mg
|
70.35 g
|
22
|
北蕉(11月取樣)
|
0.63 mg (4.2%)
|
3 mg
|
74.19 g
|
23
|
鶯哥桃
|
0.62 mg (4.1%)
|
5.7 mg
|
87.92 g
|
24
|
香華洋香瓜
|
0.61 mg (4.1%)
|
4.7 mg
|
91.25 g
|
25
|
百香果汁
|
0.59 mg (3.9%)
|
5 mg
|
79.58 g
|
26
|
白櫻桃
|
0.58 mg (3.9%)
|
17.5 mg
|
80.36 g
|
27
|
李子平均值(紅皮紅肉)
|
0.54 mg (3.6%)
|
5.2 mg
|
89.05 g
|
28
|
北蕉(2月取樣)
|
0.54 mg (3.6%)
|
3.3 mg
|
73.45 g
|
29
|
紅寶石洋香瓜
|
0.54 mg (3.6%)
|
10.5 mg
|
88.56 g
|
30
|
紅毛丹
|
0.52 mg (3.5%)
|
15.8 mg
|
80.04 g
|
31
|
藍寶石洋香瓜
|
0.52 mg (3.5%)
|
12 mg
|
90.22 g
|
32
|
嘉寶瓜
|
0.52 mg (3.5%)
|
3 mg
|
88.74 g
|
33
|
甜瓜平均值(網紋洋香瓜)
|
0.5 mg (3.3%)
|
8.4 mg
|
89.27 g
|
34
|
鳳梨釋迦
|
0.49 mg (3.3%)
|
14.6 mg
|
71.48 g
|
35
|
木瓜(11月取樣)
|
0.46 mg (3.1%)
|
13.1 mg
|
87.47 g
|
36
|
翡翠李
|
0.45 mg (3.0%)
|
4.3 mg
|
86.96 g
|
蛋類、乳品類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
煎蛋(不加油)
|
9.81 mg (65.4%)
|
58.2 mg
|
69.02 g
|
2
|
部份脫脂強化奶粉(脂肪酸調整)
|
9.28 mg (61.9%)
|
968.7 mg
|
2.19 g
|
3
|
鴨鹹蛋黃
|
7.93 mg (52.9%)
|
185.4 mg
|
24.19 g
|
4
|
脫脂強化奶粉(鈣&鐵強化)
|
7.79 mg (51.9%)
|
1894 mg
|
2.44 g
|
5
|
部份脫脂強化奶粉(鈣強化)
|
6.68 mg (44.5%)
|
1554.5 mg
|
4.41 g
|
6
|
雞滷蛋黃(現煮)
|
6.58 mg (43.9%)
|
141 mg
|
45.35 g
|
7
|
滷蛋黃平均值
|
6.53 mg (43.5%)
|
118.8 mg
|
44.31 g
|
8
|
雞水煮蛋黃
|
6.52 mg (43.5%)
|
143.4 mg
|
49.2 g
|
9
|
雞滷蛋黃(浸泡隔夜)
|
6.48 mg (43.2%)
|
96.6 mg
|
43.27 g
|
10
|
鴨蛋黃
|
6.4 mg (42.7%)
|
140 mg
|
49.7 g
|
11
|
鵪鶉鐵蛋
|
6.23 mg (41.5%)
|
152.5 mg
|
20.39 g
|
12
|
雞蛋黃(高維生素E)
|
6.15 mg (41.0%)
|
149.2 mg
|
49.66 g
|
13
|
烏骨雞蛋黃
|
5.86 mg (39.1%)
|
136.7 mg
|
50.82 g
|
14
|
茶葉蛋黃(浸泡隔夜)
|
5.77 mg (38.5%)
|
136.1 mg
|
49.54 g
|
15
|
雞蛋黃(白殼)
|
5.69 mg (37.9%)
|
128.4 mg
|
51.91 g
|
16
|
雞蛋黃平均值
|
5.46 mg (36.4%)
|
157.9 mg
|
52.82 g
|
17
|
雞蛋黃(黃殼)
|
5.23 mg (34.9%)
|
187.4 mg
|
53.74 g
|
18
|
鵝蛋
|
4.31 mg (28.7%)
|
49.3 mg
|
70.23 g
|
19
|
雞水波蛋
|
3.88 mg (25.9%)
|
50.4 mg
|
75.88 g
|
20
|
部份脫脂調味奶粉(巧克力)
|
3.8 mg (25.3%)
|
982.8 mg
|
2.23 g
|
21
|
茶葉蛋(浸泡隔夜)
|
3.77 mg (25.1%)
|
50 mg
|
73.96 g
|
22
|
雞鐵蛋
|
3.6 mg (24.0%)
|
84 mg
|
47.2 g
|
23
|
紅面番鴨蛋
|
3.54 mg (23.6%)
|
48.2 mg
|
70.92 g
|
24
|
荷包蛋(不加油)
|
3.44 mg (22.9%)
|
52 mg
|
72.24 g
|
25
|
部份脫脂強化奶粉(纖維&鈣強化)
|
3.4 mg (22.7%)
|
1707.2 mg
|
2.89 g
|
26
|
鴨皮蛋
|
3.36 mg (22.4%)
|
40.4 mg
|
71.42 g
|
27
|
鴨生鹹蛋
|
3.25 mg (21.7%)
|
31.7 mg
|
69.14 g
|
28
|
鴿蛋
|
3.19 mg (21.3%)
|
24.7 mg
|
80.76 g
|
29
|
鵪鶉滷蛋
|
3.12 mg (20.8%)
|
78.4 mg
|
56.96 g
|
30
|
全脂強化奶粉(纖維強化)
|
3.1 mg (20.7%)
|
98.4 mg
|
2.6 g
|
31
|
鴨鹹蛋平均值
|
2.98 mg (19.9%)
|
72.6 mg
|
66.7 g
|
32
|
鵪鶉蛋
|
2.97 mg (19.8%)
|
51.1 mg
|
72.11 g
|
33
|
鴨熟鹹蛋(薄鹽)
|
2.89 mg (19.3%)
|
123.7 mg
|
65.07 g
|
34
|
雞蛋(高維生素A&E)
|
2.89 mg (19.3%)
|
43.5 mg
|
79.85 g
|
35
|
切片乾酪(低脂)
|
2.89 mg (19.3%)
|
597.6 mg
|
50.92 g
|
36
|
雞滷蛋(浸泡隔夜)
|
2.87 mg (19.1%)
|
40.3 mg
|
63.21 g
|
37
|
鴨蛋
|
2.82 mg (18.8%)
|
67.3 mg
|
71.23 g
|
38
|
鴨熟鹹蛋
|
2.81 mg (18.7%)
|
62.5 mg
|
65.88 g
|
39
|
鵪鶉鹹蛋
|
2.8 mg (18.7%)
|
56.4 mg
|
66.93 g
|
40
|
雞滷蛋(市售)
|
2.69 mg (17.9%)
|
60.5 mg
|
64.66 g
|
41
|
滷蛋平均值
|
2.67 mg (17.8%)
|
51.8 mg
|
64.31 g
|
42
|
鵪鶉水煮蛋
|
2.64 mg (17.6%)
|
57.5 mg
|
74.69 g
|
43
|
茶葉蛋平均值
|
2.6 mg (17.3%)
|
49.9 mg
|
73.33 g
|
44
|
烏骨雞蛋
|
2.57 mg (17.1%)
|
53.5 mg
|
72.27 g
|
45
|
炒蛋(加油3大匙)
|
2.51 mg (16.7%)
|
51.2 mg
|
65.34 g
|
46
|
雞滷蛋(現煮)
|
2.45 mg (16.3%)
|
54.5 mg
|
65.05 g
|
47
|
鵪鶉皮蛋
|
2.37 mg (15.8%)
|
83 mg
|
71.18 g
|
48
|
荷包蛋(加油1小匙)
|
2.29 mg (15.3%)
|
54.8 mg
|
69.31 g
|
49
|
雞水煮蛋
|
2.26 mg (15.1%)
|
53 mg
|
74.03 g
|
50
|
雞蛋(白殼)
|
2.11 mg (14.1%)
|
48.4 mg
|
75.71 g
|
肉類、魚貝類『鐵』排行榜 (每100克食材; g = 克)
#
|
食材名稱
|
鐵 (DV%)
|
鈣
|
水分
|
1
|
鵝肝
|
44.58 mg (297.2%)
|
7.1 mg
|
73.47 g
|
2
|
豬血
|
27.98 mg (186.5%)
|
7.4 mg
|
92.37 g
|
3
|
西施舌
|
25.72 mg (171.5%)
|
14.1 mg
|
83.23 g
|
4
|
牡蠣干
|
20.1 mg (134.0%)
|
108 mg
|
19.3 g
|
5
|
膽肝
|
19.9 mg (132.7%)
|
16 mg
|
40.3 g
|
6
|
鴨血
|
15.57 mg (103.8%)
|
5.4 mg
|
93.7 g
|
7
|
柴魚片
|
15.3 mg (102.0%)
|
44 mg
|
10.9 g
|
8
|
熟鵝腿肉
|
14 mg (93.3%)
|
5 mg
|
56.7 g
|
9
|
醃燻豬肝
|
11.5 mg (76.7%)
|
0.6 mg
|
61.07 g
|
10
|
九孔螺
|
11.4 mg (76.0%)
|
46 mg
|
76.2 g
|
11
|
豬肝
|
10.21 mg (68.1%)
|
4.1 mg
|
70.73 g
|
12
|
黑齒牡蠣
|
10.13 mg (67.5%)
|
70.8 mg
|
83.83 g
|
13
|
金鉤蝦乾
|
9.04 mg (60.3%)
|
716.6 mg
|
33.86 g
|
14
|
文蛤
|
8.23 mg (54.9%)
|
106 mg
|
87.32 g
|
15
|
綠殼菜蛤干(淡菜)
|
7.35 mg (49.0%)
|
121.7 mg
|
19.91 g
|
16
|
豬腎
|
7.25 mg (48.3%)
|
6.6 mg
|
80.38 g
|
17
|
小魚干
|
6.8 mg (45.3%)
|
2213 mg
|
16.1 g
|
18
|
竹蟶(冷凍)
|
6.79 mg (45.3%)
|
32.6 mg
|
87.18 g
|
19
|
豬脾臟
|
6.74 mg (44.9%)
|
5.2 mg
|
80.14 g
|
20
|
正櫻蝦(加工)
|
6.54 mg (43.6%)
|
2858.6 mg
|
20.06 g
|
21
|
蝦皮
|
6.3 mg (42.0%)
|
1381 mg
|
45.3 g
|
22
|
鵝心
|
6.14 mg (40.9%)
|
7.8 mg
|
64.68 g
|
23
|
章魚
|
6.1 mg (40.7%)
|
14 mg
|
84.6 g
|
24
|
環文蛤
|
5.95 mg (39.7%)
|
165 mg
|
83.96 g
|
25
|
鬚赤蝦
|
5.86 mg (39.1%)
|
105.6 mg
|
76.04 g
|
26
|
日本銀帶鯡魚干(丁香魚脯)
|
5.65 mg (37.7%)
|
1722.9 mg
|
30.09 g
|
27
|
蠑螺(加工)
|
5.4 mg (36.0%)
|
64 mg
|
70.8 g
|
28
|
真牡蠣
|
5.4 mg (36.0%)
|
19.6 mg
|
86.81 g
|
29
|
相模後海螯蝦
|
5.27 mg (35.1%)
|
81.5 mg
|
81.6 g
|
30
|
真牡蠣平均值
|
5.2 mg (34.7%)
|
84.2 mg
|
82.99 g
|
31
|
鴨胗
|
5.19 mg (34.6%)
|
3.4 mg
|
77.15 g
|
32
|
帶殼真牡蠣(生蠔)
|
5 mg (33.3%)
|
148.8 mg
|
79.18 g
|
33
|
蝦米
|
4.9 mg (32.7%)
|
1075 mg
|
28.7 g
|
34
|
鮪魚肚
|
4.77 mg (31.8%)
|
23.5 mg
|
75.82 g
|
35
|
雞心(肉雞)
|
4.38 mg (29.2%)
|
3.7 mg
|
70.97 g
|
36
|
鴨賞
|
4.2 mg (28.0%)
|
26 mg
|
38.9 g
|
37
|
綠殼菜蛤
|
4.18 mg (27.9%)
|
39.6 mg
|
75.8 g
|
38
|
鯔魚卵
|
4.11 mg (27.4%)
|
5.2 mg
|
53.14 g
|
39
|
豬心
|
4.06 mg (27.1%)
|
2.5 mg
|
76.76 g
|
40
|
黃鱔
|
4.04 mg (26.9%)
|
39.3 mg
|
78.68 g
|
41
|
小卷干
|
3.93 mg (26.2%)
|
56.9 mg
|
33.84 g
|
42
|
大管鞭蝦
|
3.91 mg (26.1%)
|
37.1 mg
|
77.39 g
|
43
|
大文蛤
|
3.8 mg (25.3%)
|
48.3 mg
|
91.01 g
|
44
|
土番鴨
|
3.8 mg (25.3%)
|
4 mg
|
75.6 g
|
45
|
哈氏彷對蝦
|
3.8 mg (25.3%)
|
110.2 mg
|
78.41 g
|
46
|
鴕鳥沙朗肉排
|
3.68 mg (24.5%)
|
4.2 mg
|
70.92 g
|
47
|
鵝胗
|
3.38 mg (22.5%)
|
7 mg
|
76.57 g
|
48
|
腓力牛排
|
3.35 mg (22.3%)
|
5.4 mg
|
67.51 g
|
49
|
白對蝦(大)
|
3.3 mg (22.0%)
|
128.3 mg
|
74.79 g
|
50
|
鴕鳥菲力肉排
|
3.23 mg (21.5%)
|
8.1 mg
|
74.41 g
|
建議量佔比 DV% = 『鐵』 / 建議量
|
建議量15 mg (19至30歲,女性,52 kg)
|
操作說明 1.選擇類別:穀物類、澱粉類、堅果種子類、豆類、蔬菜類、水果類、菇類、藻類等共18個類別 2.選擇成分:主要成分(熱量、水分、粗蛋白、脂肪、碳水化合物、灰分)及詳細成分(醣類、礦物質、維生素、脂肪酸、胺基酸等) 3.排行順序:由高至低(預設) 或 由低至高 排序 4.篩選條件:可設定兩個篩選條件,不符合即剔除。當 "≥" (或 "≤) 後方數字空白,僅會顯示要篩選的營養成分含量(不剔除) 5.設定基準:預設以食材100克為基準,亦可計算營養密度(例如除以熱量),或調整水分
營養成分排行榜:互動式工作表 (資料載入需5~20秒,請稍候...)
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