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 Rosemary with 6.65 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*
609	Wheat flour	1.17 mg	7%
610	Poultry frankfurters	1.17 mg	7%
611	All-purpose flour	1.17 mg	7%
612	Flour	1.17 mg	7%
613	Salad greens	1.16 mg	6%
614	Doritos	1.16 mg	6%
615	Vegetable Fajita	1.16 mg	6%
616	M&M's Peanut	1.16 mg	6%
617	Brown rice	1.16 mg	6%
618	Raspberry juice (syrup)	1.16 mg	6%
619	General Tso chicken	1.16 mg	6%
620	Lotus root	1.16 mg	6%
621	Enoki mushrooms	1.15 mg	6%
622	Shrimp salad	1.15 mg	6%
623	Mexican rice	1.15 mg	6%
624	Fried fish	1.15 mg	6%
625	Asparagus	1.14 mg	6%
626	Pasta	1.14 mg	6%
627	Fried chicken breast	1.14 mg	6%
628	Frankfurters	1.12 mg	6%
629	Tiramisu	1.12 mg	6%
630	Chicken wing	1.12 mg	6%
631	Prosciutto	1.11 mg	6%
632	M&M's	1.11 mg	6%
633	Deviled eggs	1.1 mg	6%
634	Cooked pinto beans	1.1 mg	6%
635	Clam chowder	1.1 mg	6%
636	Challah bread	1.1 mg	6%
637	Herring	1.1 mg	6%
638	Sesame chicken	1.09 mg	6%
639	Butter (60% fat)	1.09 mg	6%
640	Caesar dressing	1.08 mg	6%

*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