Iron

Which products contain iron? Which you should add to your daily menu?

We list 1,345 foods with iron data per 100 g. The highest is Marjoram with 82.7 mg, and the median food has 82.7 mg.

Iron is part of hemoglobin, which carries oxygen in the blood. The FDA Daily Value is 18 mg.

#	Food	per 100 g	% DV*
1	Marjoram	82.7 mg	460%
2	Cumin	66.4 mg	369%
3	Oregano	44 mg	244%
4	Turmeric	41.4 mg	230%
5	Savory	37.9 mg	210%
6	Cheerios	33.2 mg	184%
7	Tarragon	32.3 mg	179%
8	Chervil	32 mg	178%
9	Goose liver	30.5 mg	170%
10	Quaker Oatmeal	29.3 mg	163%
11	Sage	28.1 mg	156%
12	Protein shake powder	22.5 mg	125%
13	Lucky Charms	22.3 mg	124%
14	Honey Nut Cheerios	20.6 mg	114%
15	Cinnamon Toast Crunch	20.5 mg	114%
16	Curry	19.1 mg	106%
17	Thyme	17.5 mg	97%
18	Chili powder	17.3 mg	96%
19	Caraway	16.2 mg	90%
20	Soybean	15.7 mg	87%
21	Dried lima beans	14.6 mg	81%
22	Sesame seeds	14.6 mg	81%
23	Cardamom	14 mg	78%
24	Cocoa	13.9 mg	77%
25	Coconut flour	13.3 mg	74%
26	Raisin bran	12.3 mg	69%
27	Morel mushrooms	12.2 mg	68%
28	Caviar	11.9 mg	66%
29	Mint	11.9 mg	66%
30	Fried chicken liver	10.1 mg	56%
31	Poppy seed	9.76 mg	54%
32	Black pepper	9.71 mg	54%

*Share of the FDA Daily Value for adults (2,000 kcal diet) provided by 100 g of the food.

Iron in Vegetables

Iron in Fruits

Iron in Bread

Iron in Grain Products

Iron in Meat

Iron in Dairy

Iron in Spices

Iron in Fish

Iron in Dried Fruits

Iron in Nuts