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 Bread flour with 5.55 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*
833	Gulab Jamun	0.72 mg	4%
834	Cooked sweet potato	0.72 mg	4%
835	Pork fried rice	0.72 mg	4%
836	Applesauce	0.71 mg	4%
837	Japchae	0.71 mg	4%
838	Cheese fries	0.71 mg	4%
839	Brown sugar	0.71 mg	4%
840	Chicken drumsticks	0.71 mg	4%
841	Horchata	0.7 mg	4%
842	Quince fruit	0.7 mg	4%
843	Gnocchi	0.7 mg	4%
844	Rice noodles	0.7 mg	4%
845	Butternut squash	0.7 mg	4%
846	Salsify	0.7 mg	4%
847	KFC Strips	0.69 mg	4%
848	Raspberry	0.69 mg	4%
849	Grilled tilapia	0.69 mg	4%
850	Frozen raspberries	0.69 mg	4%
851	Chicken legs	0.69 mg	4%
852	Dried cherries	0.68 mg	4%
853	Eggplant parmesan casserole	0.68 mg	4%
854	Fried eggplant	0.68 mg	4%
855	Squid	0.68 mg	4%
856	Frozen corn	0.68 mg	4%
857	Chia pudding	0.68 mg	4%
858	Chicken parmesan	0.68 mg	4%
859	Samosa	0.68 mg	4%
860	Rice and chicken	0.67 mg	4%
861	Mushrooms gravy	0.66 mg	4%
862	Cheese enchilada	0.66 mg	4%
863	Ice cream cake	0.66 mg	4%
864	Fried rice	0.66 mg	4%

*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