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 Quinoa with 4.57 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*
1057	Philadelphia sushi roll	0.32 mg	2%
1058	Trout	0.31 mg	2%
1059	Potato pudding	0.31 mg	2%
1060	Spaghetti squash	0.31 mg	2%
1061	Kiwi	0.31 mg	2%
1062	Cucumber sushi roll	0.31 mg	2%
1063	Blue cheese	0.31 mg	2%
1064	Portabella mushrooms	0.31 mg	2%
1065	Pineapple juice	0.31 mg	2%
1066	Gooseberry	0.31 mg	2%
1067	Chocolate milk shake	0.31 mg	2%
1068	Lychee	0.31 mg	2%
1069	Tuna sushi roll	0.31 mg	2%
1070	Frozen yogurt	0.3 mg	2%
1071	Banana pudding	0.3 mg	2%
1072	Salad dressing	0.3 mg	2%
1073	Popsicle	0.3 mg	2%
1074	Buttermilk	0.3 mg	2%
1075	Thai tea	0.3 mg	2%
1076	Ranch dressing	0.3 mg	2%
1077	Tomato	0.3 mg	2%
1078	Turnip	0.3 mg	2%
1079	Carrot	0.3 mg	2%
1080	Pomegranate	0.3 mg	2%
1081	Mangosteen	0.3 mg	2%
1082	Cranberry salad	0.3 mg	2%
1083	Maitake mushrooms	0.3 mg	2%
1084	Coconut water	0.29 mg	2%
1085	Canned beans	0.29 mg	2%
1086	Tomato soup	0.29 mg	2%
1087	Pineapple salad	0.29 mg	2%
1088	Sweetcorn	0.29 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