Iron
Which products contain iron? Which you should add to your daily menu?
We list 1,336 foods with iron data per 100 g. The highest is Cayenne with 7.8 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.
Products with biggest amount of
iron
| # | Food | per 100 g | % DV* |
|---|---|---|---|
| 481 | Chive | 1.6 mg | 9% |
| 482 | Olives | 1.6 mg | 9% |
| 483 | Tuna sandwich | 1.59 mg | 9% |
| 484 | Cosmic brownie | 1.59 mg | 9% |
| 485 | Sponge cake | 1.58 mg | 9% |
| 486 | Movie Theater Popcorn with butter | 1.56 mg | 9% |
| 487 | Beef pot pie | 1.55 mg | 9% |
| 488 | Breakfast sausage | 1.55 mg | 9% |
| 489 | Blackcurrant | 1.54 mg | 9% |
| 490 | Cooked ground turkey | 1.52 mg | 8% |
| 491 | Strawberry shortcake | 1.52 mg | 8% |
| 492 | Roasted peanuts | 1.52 mg | 8% |
| 493 | Frog legs | 1.5 mg | 8% |
| 494 | Winged bean | 1.5 mg | 8% |
| 495 | Pumpkin pancake | 1.5 mg | 8% |
| 496 | Cooked quinoa | 1.49 mg | 8% |
| 497 | Rice chips | 1.49 mg | 8% |
| 498 | Rice cake | 1.49 mg | 8% |
| 499 | Green onions | 1.48 mg | 8% |
| 500 | Cooked spinach | 1.48 mg | 8% |
| 501 | Smoked ham | 1.48 mg | 8% |
| 502 | Sauerkraut | 1.47 mg | 8% |
| 503 | Calamari rings | 1.47 mg | 8% |
| 504 | Kale | 1.47 mg | 8% |
| 505 | Green peas | 1.47 mg | 8% |
| 506 | Fried calamari | 1.47 mg | 8% |
| 507 | Turkey frankfurters | 1.47 mg | 8% |
| 508 | Peas | 1.47 mg | 8% |
| 509 | Cooked egg noodles | 1.47 mg | 8% |
| 510 | Ham and cheese sandwich | 1.46 mg | 8% |
| 511 | Arugula | 1.46 mg | 8% |
| 512 | Berry fritter | 1.45 mg | 8% |
*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