**Iron**

## Which products contain iron? Which you shoud add to your daily menu?

### Products with biggest amount of

**iron**

- Marjoram
- Oregano
- Turmeric
- Savory
- Tarragon
- Chervil
- Goose liver
- Sage
- Thyme
- Sesame
- Cocoa
- Caviar
- Mint
- Poppy seed
- Pumpkin seeds
- Cinnamon
- Lemongrass
- Dark chocolate
- Chia seeds
- Amaranth
- Lima beans
- Goji berries
- Fava beans
- Cashew nuts
- Rosemary
- Dill
- Blood sausage
- Parsley
- Poultry offal
- Oatmeal
- Goose breast
- Linseed

Watercress (0.2) more...Calabash (0.2) more...Rhubarb (0.22) more...Eggplant (0.24) more...Cassava (0.27) more...Cucumber (0.28) more...Carrot (0.3) more...Tomato (0.3) more...Turnip (0.3) more...Radish (0.34) more...Moringa (0.36) more...Zucchini (0.37) more...Kohlrabi (0.4) more...Pickled cucumber (0.4) more...Cauliflower (0.42) more...Pepper (0.43) more...Bitter melon (0.43) more...Cabbage (0.47) more...Fodder cabbage (0.47) more...Green pepper (0.5) more...Bamboo shoots (0.5) more...Cherry tomato (0.5) more...Red onion (0.5) more...Corn (0.52) more...Yam (0.54) more...Salad chicory (0.57) more...Parsnips (0.59) more...Ginger (0.6) more...Sweet potato (0.61) more...Butternut squash (0.7) more...Salsify (0.7) more...Fennel (0.73) more...Broccoli (0.73) more...Burdock (0.8) more...Okra (0.8) more...Pumpkin (0.8) more...Beetroot (0.8) more...Bok choy lettuce (0.8) more...Potato (0.81) more...Endive (0.83) more...Lettuce (0.86) more...Potato (baked or cooked) (1.08) more...Asparagus (1.14) more...Lotus root (1.16) more...Basella (1.2) more...Shallot (1.2) more...Artichoke (1.28) more...Brussels sprouts (1.4) more...Arugula (1.46) more...Peas (1.47) more...Kale (1.47) more...Winged bean (1.5) more...Olives (1.6) more...Chive (1.6) more...Black olives (1.6) more...Mustard greens (1.64) more...Garlic (1.7) more...Champignon (1.74) more...Chard (1.8) more...Algae (1.9) more...Purslane (1.99) more...Leek (2.1) more...Rapini (2.14) more...Dried tomatoes (2.68) more...Spinach (2.71) more...Lentil (3.33) more...Fava beans (6.7) more...Lima beans (7.51) more...

Amount of

**iron**in vegetablesGrapefruit (0.08) more...Carambola (0.08) more...Orange (0.09) more...Apple (0.12) more...Mango (0.13) more...Fejhoa (0.14) more...Mandarin (0.15) more...Persimmon (0.15) more...Pear (0.17) more...Plum (0.17) more...Acerola fruit (0.2) more...Melon (0.21) more...Watermelon (0.24) more...Peach (0.25) more...Papaya (0.25) more...Cranberry (0.25) more...Banana (0.26) more...Guava (0.26) more...Cherimoya (0.27) more...Loquat (0.28) more...Blueberries (0.28) more...Nectarine (0.28) more...Pineapple (0.29) more...Mangosteen (0.3) more...Pomegranate (0.3) more...Kiwi (0.31) more...Lychee (0.31) more...Gooseberry (0.31) more...Grapes (0.36) more...Cherry (0.36) more...Figs (0.37) more...Apricot (0.39) more...Strawberries (0.41) more...Durian (0.43) more...Jujube (0.48) more...Avocado (0.55) more...Lemon (0.6) more...Jackfruit" (0.6) more...Blackberries (0.62) more...Raspberry (0.69) more...Quince fruit (0.7) more...Sapodilla (0.8) more...Kumquats (0.86) more...Chokeberry (1.18) more...Blackcurrant (1.54) more...Passion fruit (1.6) more...Black lilac (1.6) more...Mulberry (1.85) more...

Amount of

**iron**in fruitsChickpeas (4.31) more...Quinoa (4.57) more...Sunflower (5.25) more...Linseed (5.73) more...Amaranth (7.6) more...Chia seeds (7.72) more...Pumpkin seeds (8.82) more...Poppy seed (9.76) more...Sesame (14.55) more...

Amount of

**iron**in seedsCelery (0.2) more...Mayonnaise (0.21) more...Salt (0.33) more...Ketchup (0.35) more...Tomato sauce (0.96) more...Soy sauce (1.45) more...Mustard (1.61) more...Coriander (1.77) more...Epazote (1.88) more...Basil (3.17) more...Borage (3.3) more...Coconut shrims (3.39) more...Parsley (6.2) more...Dill (6.59) more...Rosemary (6.65) more...Lemongrass (8.17) more...Cinnamon (8.2) more...Mint (11.87) more...Cocoa (13.86) more...Thyme (17.45) more...Chervil (31.95) more...Tarragon (32.3) more...Savory (37.88) more...Turmeric (41.42) more...Oregano (44) more...Marjoram (82.71) more...

Amount of

**iron**in spicesChicken (0.73) more...Turkey breast (0.73) more...Chicken breast (0.74) more...Turkey (0.75) more...Chicken leg (0.78) more...Luncheon meat (0.79) more...Pork (0.87) more...Pork chop (0.87) more...Minced pork (0.88) more...Veal (0.99) more...Pork tenderloin (1.15) more...Frog legs (1.5) more...Minced beef (2.27) more...Mutton (2.3) more...Duck (2.4) more...Steak (2.4) more...Goose (2.57) more...Beef (2.6) more...Pork neck (2.79) more...Rabbit meat (3.2) more...Duck breast (4.51) more...Horseflesh (5.03) more...Beef jerky (5.42) more...Goose breast (5.91) more...Poultry offal (6.09) more...Goose liver (30.53) more...

Amount of

**iron**in meatMother's milk (0.03) more...Whole milk (0.05) more...Goat's milk (0.05) more...Sour cream 18% fat (0.06) more...White cheese (0.07) more...Sour cream 12% fat (0.07) more...Cottage cheese (0.07) more...Natural yogurt (0.07) more...Greek yoghurt (0.07) more...Egg white (0.08) more...Sheep's milk (0.1) more...White cheese (lowfat) (0.13) more...Swiss cheese (0.13) more...Cheddar (0.16) more...Gouda cheese (0.24) more...Mozzarella cheese (0.25) more...Buttermilk (0.3) more...Blue cheese (0.31) more...Camembert (0.33) more...Edam cheese (0.44) more...Milk powder (0.47) more...Brie (0.5) more...Feta cheese (0.65) more...Parmesan (0.82) more...Boiled egg (hard or soft) (1.19) more...Omelette (1.31) more...Scrambled eggs (1.31) more...Goat cheese (1.62) more...Egg (1.75) more...Goat cheese (hard) (1.88) more...Fried egg (1.89) more...Goat cheese (soft) (1.9) more...Egg yolk (2.73) more...

Amount of

**iron**in dairyButter (0.02) more...Margarine (0.06) more...Lard (0.13) more...Butter (60% fat) (1.09) more...Peanut butter (1.9) more...Almond butter (3.49) more...

Amount of

**iron**in fatsFlounder (fillet, meat) (0.18) more...Perch (0.22) more...Trout (0.31) more...Salmon (0.34) more...Swordfish (fillet, meat) (0.38) more...Cod (0.38) more...Alaska pollack (fillet, meat) (0.46) more...Eel (fillet, meat) (0.5) more...Tilapia (fillet, meat) (0.56) more...Halibut (fillet, meat) (0.66) more...Fish sticks (0.84) more...Shark meat (0.84) more...Smoked or grilled salmon (0.85) more...Tuna (1.02) more...Herring (1.1) more...Carp (1.24) more...Mackerel (1.63) more...Anchovy (3.25) more...

Amount of

**iron**in fishLemon juice (0.08) more...Apple juice (0.12) more...Orange juice (0.2) more...Mandarin juice (0.2) more...Cherry juice (0.2) more...Grapefruit juice (0.2) more...Cranberry juice (0.25) more...Grape juice (0.25) more...Pineapple juice (0.31) more...Tomato juice (0.39) more...Carrot juice (0.46) more...Blackberry juice (0.48) more...Raspberry juice (syrup) (1.16) more...

Amount of

**iron**in juicesJelly (0.02) more...Sugar (0.05) more...Ice cream (0.09) more...Maple syrup (0.11) more...Honey (0.42) more...Jam (0.49) more...Cheese cake (0.63) more...Cake (1) more...Tiramisu (1.12) more...Snickers (1.3) more...Twix (1.3) more...Twix bar (fun size, mini) (1.3) more...Muffin (1.3) more...Sponge cake (1.58) more...Fudge candy (1.77) more...Carrot cake (1.8) more...Croissant (2.03) more...Waffle (2.31) more...Milk chocolate (2.35) more...Gingerbread cookie (2.7) more...Biscuits (2.9) more...Donut (4) more...Halvah (4.53) more...Dark chocolate (8.02) more...

Amount of

**iron**in sweetsChallah bread (1.1) more...Ciabatta roll (1.2) more...Dark bread (2.47) more...Rye bread (2.83) more...Kaiser roll (3.28) more...Bread (3.61) more...Slice of bread (3.61) more...Baguette (3.72) more...Dinner roll (3.72) more...Tortilla (3.81) more...Toast (toasted bread) (4.09) more...Pretzel (4.58) more...

Amount of

**iron**in breadSurimi (0.26) more...Lobster (0.26) more...Shrimp (0.52) more...Squid (0.68) more...Oyster (4.61) more...Octopus (5.3) more...Caviar (11.88) more...

Amount of

**iron**in seafoodWeiner (hot dog) (0.88) more...Sousage (1) more...Frankfurters (1.12) more...Poultry frankfurters (1.17) more...Turkey salami (1.25) more...Pepperoni (1.33) more...Chorizo (1.41) more...Turkey frankfurters (1.47) more...Salami (2.2) more...Blood sausage (6.4) more...

Amount of

**iron**in sausageVodka (0.01) more...Beer (0.02) more...Whisky (whiskey) (0.02) more...Gin (0.04) more...Cider (0.06) more...Rum (0.12) more...White wine (0.27) more...Red wine (0.46) more...

Amount of

**iron**in alcoholChestnuts (1.01) more...Brazil nuts (2.43) more...Coconut (2.43) more...Pecan (2.53) more...Walnuts (2.9) more...Almond flakes (3.28) more...Macadamia nuts (3.69) more...Almonds (3.71) more...Pistachios (4.15) more...Peanuts (4.58) more...Hazelnuts (4.7) more...Pine nuts (5.53) more...Cashew nuts (6.68) more...

Amount of

**iron**in nutsTapioca (0.11) more...Rice (white) (0.2) more...Couscous (0.38) more...Spaghetti, pasta (0.5) more...Brown rice (0.56) more...Corn Flakes (0.8) more...Pasta (1.14) more...Wheat flour (1.17) more...Raw pasta (1.3) more...Wholemeal pasta (1.65) more...Buckwheat (2.2) more...Millet (3.01) more...Muesli (3.9) more...Oatmeal (5.96) more...

Amount of

**iron**in grain productsDried cranberries (0.39) more...Dried cherries (0.68) more...Dates (0.9) more...Prunes (0.93) more...Raisins (1.79) more...Dried fig (2.03) more...Dried pears (2.1) more...Dried apricots (2.66) more...Dried agave (3.6) more...Goji berries (6.8) more...

Amount of

**iron**in dried fruitsCoffee (0.01) more...Tea (0.01) more...Cola (Coca Cola) (0.11) more...Sprite (0.11) more...Almond milk (0.28) more...Coconut water (0.29) more...Coconut milk (3.3) more...

Amount of

**iron**in drinks