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 Oats with 4.25 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*
1185	Flounder (fillet, meat)	0.18 mg	1%
1186	Plum	0.17 mg	1%
1187	Boiled cabbage	0.17 mg	1%
1188	Honeydew melon	0.17 mg	1%
1189	Pear	0.17 mg	1%
1190	Haddock	0.17 mg	1%
1191	Cooked cabbage	0.17 mg	1%
1192	Cheddar	0.16 mg	1%
1193	Vegetable oil	0.16 mg	1%
1194	Sharp cheddar cheese	0.16 mg	1%
1195	Lemonade	0.16 mg	1%
1196	Cheese curd	0.15 mg	1%
1197	Persimmon	0.15 mg	1%
1198	Green apple Granny Smith	0.15 mg	1%
1199	Mandarin (Tangerine)	0.15 mg	1%
1200	Bosc pear	0.15 mg	1%
1201	Clementine	0.14 mg	1%
1202	Fejhoa	0.14 mg	1%
1203	Cutie clementine	0.14 mg	1%
1204	Whiskey and ginger ale	0.14 mg	1%
1205	White cheese (lowfat)	0.13 mg	1%
1206	Espresso	0.13 mg	1%
1207	Lard	0.13 mg	1%
1208	Swiss cheese	0.13 mg	1%
1209	Neufchatel	0.13 mg	1%
1210	Gala apple	0.12 mg	1%
1211	Cuban coffee	0.12 mg	1%
1212	Apple juice	0.12 mg	1%
1213	Apple	0.12 mg	1%
1214	Rum	0.12 mg	1%
1215	Cola (Coca Cola)	0.11 mg	1%
1216	Rice pudding	0.11 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