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