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 Tarragon with 32.3 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*
65	Poultry offal	6.09 mg	34%
66	Dried chili peppers	6.04 mg	34%
67	Roasted cashews	6 mg	33%
68	Larabar Chocolate Truffles	6 mg	33%
69	Rice Krispie Treat	6 mg	33%
70	Oatmeal	5.96 mg	33%
71	Black eyed peas	5.93 mg	33%
72	Goose breast	5.91 mg	33%
73	Linseed	5.73 mg	32%
74	Flaxseed	5.73 mg	32%
75	Garlic powder	5.65 mg	31%
76	Chocolate chips	5.58 mg	31%
77	Chocolate chip cookie	5.58 mg	31%
78	Oyster cracker	5.57 mg	31%
79	Bread flour	5.55 mg	31%
80	Pine nuts	5.53 mg	31%
81	Beef jerky	5.42 mg	30%
82	Tofu	5.36 mg	30%
83	Octopus	5.3 mg	29%
84	Sunflower Seeds	5.25 mg	29%
85	Peppermint	5.08 mg	28%
86	Pinto beans	5.07 mg	28%
87	Horseflesh	5.03 mg	28%
88	Black beans	5.02 mg	28%
89	Venison (deer meat)	4.98 mg	28%
90	Dark rye flour	4.97 mg	28%
91	Cheez-It	4.88 mg	27%
92	Goldfish crackers	4.88 mg	27%
93	Fried tofu	4.87 mg	27%
94	Barley malt flour	4.71 mg	26%
95	Hazelnuts	4.7 mg	26%
96	Quick Oats	4.64 mg	26%

*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