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 Dill with 6.59 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*
641 Caesar dressing 1.08 mg 6%
642 Couscous 1.08 mg 6%
643 Poke bowl 1.08 mg 6%
644 Greek salad 1.07 mg 6%
645 Fried mushrooms 1.07 mg 6%
646 Lo Mein 1.07 mg 6%
647 Fried green tomatoes 1.07 mg 6%
648 Russet potato 1.07 mg 6%
649 Spaghetti sauce with meat 1.06 mg 6%
650 Cooked shrimp 1.06 mg 6%
651 Grilled chicken thigh 1.06 mg 6%
652 Overnight oats 1.06 mg 6%
653 Cheese quiche 1.06 mg 6%
654 Macaroni with cheese 1.06 mg 6%
655 Frozen chicken nuggets 1.06 mg 6%
656 Fried chicken wing 1.05 mg 6%
657 Fried shrimp 1.04 mg 6%
658 Bread pudding 1.04 mg 6%
659 Fried catfish 1.04 mg 6%
660 Pasta salad 1.03 mg 6%
661 Hot chili peppers 1.03 mg 6%
662 Green beans 1.03 mg 6%
663 Enchilada 1.03 mg 6%
664 Injera 1.03 mg 6%
665 Boiled neck bone 1.02 mg 6%
666 Rotisserie chicken 1.02 mg 6%
667 Sausage patty 1.02 mg 6%
668 Rotisserie chicken drumstick 1.02 mg 6%
669 Baked potato with butter 1.02 mg 6%
670 Dates 1.02 mg 6%
671 Tuna 1.02 mg 6%
672 Boiled peanuts 1.01 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