getabiteLentils
3.3 mg iron per 100 g
1.7 × 1 cup cooked
Iron calculator
How much plant food do you need for an iron goal? See stacks of portions, not only numbers.
11 mg iron from cooked lentils
11 mg iron = 1.7 × 1 cup cooked (Lentils)
333 g of food · 387 kcal
Fixed example for search engines: cooked lentils for 11 mg iron. Values from USDA FoodData Central. Foods here come from many regions.
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Daily reference helper
Population reference only. Not personal advice.
9.1 mg iron per day. Source: WHO Guideline on iron, bioavailability 15% (approx. adult men). As of January 1, 2004.
Food for 11 mg iron
Iron foods
Short pages for fifteen plant iron sources, with ready examples.
Questions
How is the amount calculated?
We use iron per 100 g from USDA FoodData Central for the edible form. Grams of food = target iron ÷ iron per 100 g × 100. Portions divide that mass by the portion size in the dataset.
Does the calculator measure absorbed iron?
No. It shows iron content in the food as listed. Absorption varies with the meal and the person. See the note on plant iron above.
Is this personal nutrition advice?
No. Reference values from WHO, EFSA, and US DRI are population averages. They are not medical advice.