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 Roasted chickpeas with 4.64 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.

Products with biggest amount of
iron

# Food per 100 g % DV*
1025 Zucchini 0.37 mg 2%
1026 Skinless chicken breast 0.37 mg 2%
1027 Grilled chicken fillet 0.37 mg 2%
1028 Apple salad 0.37 mg 2%
1029 Boiled zucchini 0.37 mg 2%
1030 Green grape 0.36 mg 2%
1031 Cherry 0.36 mg 2%
1032 Ranch dip 0.36 mg 2%
1033 Moringa 0.36 mg 2%
1034 Chicken breast 0.35 mg 2%
1035 Yellow squash 0.35 mg 2%
1036 Frozen custard 0.35 mg 2%
1037 Crab salad 0.35 mg 2%
1038 Persian cucumber 0.35 mg 2%
1039 Unsweetened almond milk 0.35 mg 2%
1040 Ketchup 0.35 mg 2%
1041 Ice Cream Cone McDonalds 0.35 mg 2%
1042 Boiled potato 0.34 mg 2%
1043 Cooked spaghetti 0.34 mg 2%
1044 Stewed potatoes 0.34 mg 2%
1045 Roasted potato 0.34 mg 2%
1046 Cooked carrots 0.34 mg 2%
1047 Atlantic salmon 0.34 mg 2%
1048 Radish 0.34 mg 2%
1049 Grape tomatoes 0.33 mg 2%
1050 Camembert 0.33 mg 2%
1051 Miso soup 0.33 mg 2%
1052 Salt 0.33 mg 2%
1053 Arrowroot flour 0.33 mg 2%
1054 Boiled cauliflower 0.32 mg 2%
1055 Prune whip 0.32 mg 2%
1056 Cooked cauliflower 0.32 mg 2%

*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