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 Turmeric with 41.4 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*
33	Soy flour	9.24 mg	51%
34	Chicken liver	8.99 mg	50%
35	Tahini (sesame butter)	8.95 mg	50%
36	Pumpkin seeds	8.82 mg	49%
37	Pepitas	8.82 mg	49%
38	Boiled octopus	8.55 mg	48%
39	Ground cinnamon	8.32 mg	46%
40	Kidney beans	8.2 mg	46%
41	Cinnamon	8.2 mg	46%
42	Baking powder	8.17 mg	45%
43	Lemongrass	8.17 mg	45%
44	Dark chocolate	8.02 mg	45%
45	Mango lassi	7.8 mg	43%
46	Cayenne	7.8 mg	43%
47	Chia seeds	7.72 mg	43%
48	Saag paneer	7.61 mg	42%
49	Amaranth	7.6 mg	42%
50	Lima beans	7.51 mg	42%
51	Red lentils	7.39 mg	41%
52	Cake flour	7.32 mg	41%
53	Grits	7.11 mg	40%
54	Dried Goji berries	6.8 mg	38%
55	Goji berries	6.8 mg	38%
56	Fava beans	6.7 mg	37%
57	Cashew nuts	6.68 mg	37%
58	Rosemary	6.65 mg	37%
59	Protein bar	6.62 mg	37%
60	Clif bar	6.62 mg	37%
61	Frozen waffles	6.59 mg	37%
62	Dill	6.59 mg	37%
63	Blood sausage	6.4 mg	36%
64	Parsley	6.2 mg	34%

*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