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 Black beans with 5.02 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*
929	White potatoes	0.52 mg	3%
930	Provolone cheese	0.52 mg	3%
931	Pork belly	0.52 mg	3%
932	Cooked yam	0.52 mg	3%
933	Rotisserie chicken breast	0.51 mg	3%
934	Cooked chicken breast	0.51 mg	3%
935	Grilled pork chop	0.51 mg	3%
936	Mixed berries	0.51 mg	3%
937	Baked pork chop	0.51 mg	3%
938	Fried pork chop	0.51 mg	3%
939	Shrimp cocktail	0.5 mg	3%
940	Cherry tomato	0.5 mg	3%
941	Flan	0.5 mg	3%
942	Brie	0.5 mg	3%
943	Frozen Tater Tots	0.5 mg	3%
944	Spaghetti, pasta	0.5 mg	3%
945	Eel (fillet, meat)	0.5 mg	3%
946	Red onion	0.5 mg	3%
947	Green pepper	0.5 mg	3%
948	White mushrooms	0.5 mg	3%
949	Bamboo shoots	0.5 mg	3%
950	Mushrooms	0.5 mg	3%
951	Potato salad with egg	0.5 mg	3%
952	Jam	0.49 mg	3%
953	Kung Pao shrimp	0.49 mg	3%
954	Milky Way Mini	0.49 mg	3%
955	Cabbage soup	0.48 mg	3%
956	Jujube	0.48 mg	3%
957	Cherry pie	0.48 mg	3%
958	Cooked salmon	0.48 mg	3%
959	Blackberry juice	0.48 mg	3%
960	Vegetable soup	0.48 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