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