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 Yellow rice with 4.44 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*
1089 Coconut water 0.29 mg 2%
1090 Canned beans 0.29 mg 2%
1091 Tomato soup 0.29 mg 2%
1092 Nectarine 0.28 mg 2%
1093 Boiled okra 0.28 mg 2%
1094 Almond milk 0.28 mg 2%
1095 Blueberries 0.28 mg 2%
1096 Loquat 0.28 mg 2%
1097 White onions 0.28 mg 2%
1098 Eel sushi roll 0.28 mg 2%
1099 Cucumber 0.28 mg 2%
1100 Mashed potato 0.28 mg 2%
1101 Cassava 0.27 mg 2%
1102 Cherimoya 0.27 mg 2%
1103 Yuca 0.27 mg 2%
1104 Champagne 0.27 mg 2%
1105 White wine 0.27 mg 2%
1106 Chardonnay 0.27 mg 2%
1107 Chocolate milk 0.27 mg 2%
1108 Guava 0.26 mg 1%
1109 Lobster 0.26 mg 1%
1110 Egg drop soup 0.26 mg 1%
1111 Boiled lobster 0.26 mg 1%
1112 Italian dressing 0.26 mg 1%
1113 Boiled banana 0.26 mg 1%
1114 Banana 0.26 mg 1%
1115 Surimi 0.26 mg 1%
1116 Ice cream sandwich 0.26 mg 1%
1117 Salmon 0.26 mg 1%
1118 Jalapeno 0.25 mg 1%
1119 Tartar sauce 0.25 mg 1%
1120 Grape juice 0.25 mg 1%

*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