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 Nutella with 4.38 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*
1121	Cranberry	0.25 mg	1%
1122	Mozzarella cheese	0.25 mg	1%
1123	Jalapeno	0.25 mg	1%
1124	Tartar sauce	0.25 mg	1%
1125	Grape juice	0.25 mg	1%
1126	Sangria	0.25 mg	1%
1127	Grilled cod	0.25 mg	1%
1128	Peach	0.25 mg	1%
1129	Boiled shrimp	0.24 mg	1%
1130	Vermouth	0.24 mg	1%
1131	Roma tomato	0.24 mg	1%
1132	Ceviche	0.24 mg	1%
1133	Lobster salad	0.24 mg	1%
1134	Pumpkin pudding	0.24 mg	1%
1135	Watermelon	0.24 mg	1%
1136	Gouda cheese	0.24 mg	1%
1137	Eggplant	0.24 mg	1%
1138	Boiled onions	0.24 mg	1%
1139	Dried mango	0.23 mg	1%
1140	Jackfruit	0.23 mg	1%
1141	Marshmallow	0.23 mg	1%
1142	Angel food cake	0.23 mg	1%
1143	Fruit smoothie	0.23 mg	1%
1144	Red delicious apple	0.23 mg	1%
1145	Salmon sushi roll	0.23 mg	1%
1146	Catfish	0.23 mg	1%
1147	Sushi (general)	0.22 mg	1%
1148	Rice flour	0.22 mg	1%
1149	Prosecco	0.22 mg	1%
1150	California sushi roll	0.22 mg	1%
1151	Rhubarb	0.22 mg	1%
1152	Perch	0.22 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