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 Tofu with 5.36 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*
865	Halibut (fillet, meat)	0.66 mg	4%
866	Grilled Chicken Salad McDonalds	0.65 mg	4%
867	Feta cheese	0.65 mg	4%
868	Pho	0.65 mg	4%
869	Pad Thai	0.65 mg	4%
870	Pad Thai with chicken	0.65 mg	4%
871	Spam	0.64 mg	4%
872	Black Forest Ham	0.64 mg	4%
873	Ahi Tuna	0.64 mg	4%
874	Barbecue sauce	0.64 mg	4%
875	Polenta	0.64 mg	4%
876	Hot and sour soup	0.64 mg	4%
877	Cheese cake	0.63 mg	4%
878	Egg salad	0.63 mg	4%
879	Wendy's Chicken Nuggets	0.62 mg	3%
880	Ham salad	0.62 mg	3%
881	Blackberries	0.62 mg	3%
882	Mozzarella cheese sticks	0.62 mg	3%
883	Yellow rice cooked	0.62 mg	3%
884	Steamed dumplings	0.62 mg	3%
885	Fried rice with shrimp	0.61 mg	3%
886	Cooked broccoli	0.61 mg	3%
887	Chicken salad	0.61 mg	3%
888	Sweet potato	0.61 mg	3%
889	Artichoke salad in oil	0.61 mg	3%
890	Lime	0.6 mg	3%
891	Ginger	0.6 mg	3%
892	Lemon	0.6 mg	3%
893	Cooked wild rice	0.6 mg	3%
894	Jicama	0.6 mg	3%
895	Chicken	0.59 mg	3%
896	Pork sausage	0.59 mg	3%

*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