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 Quaker Oatmeal with 29.3 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*
97	Quick Oats	4.64 mg	26%
98	Oyster	4.61 mg	26%
99	Pretzel	4.58 mg	25%
100	Quinoa	4.57 mg	25%
101	Halvah	4.53 mg	25%
102	Duck breast	4.51 mg	25%
103	Yellow rice	4.44 mg	25%
104	Instant coffee (not reconstituted)	4.41 mg	25%
105	Chex Mix	4.4 mg	24%
106	Nutella	4.38 mg	24%
107	Whopper	4.37 mg	24%
108	Dried mulberries	4.32 mg	24%
109	Chickpeas	4.31 mg	24%
110	Garbanzo beans	4.31 mg	24%
111	Breadsticks	4.28 mg	24%
112	Cereal	4.25 mg	24%
113	Steel cut oats	4.25 mg	24%
114	Oats	4.25 mg	24%
115	Street tacos	4.24 mg	24%
116	Pastrami	4.2 mg	23%
117	Instant oatmeal	4.2 mg	23%
118	Saltine crackers	4.2 mg	23%
119	Pistachios	4.15 mg	23%
120	Upma	4.14 mg	23%
121	Ramen noodles	4.11 mg	23%
122	Toast (toasted bread)	4.09 mg	23%
123	Ritz crackers	4.03 mg	22%
124	Egg noodles	4.01 mg	22%
125	Chocolate donut	4 mg	22%
126	Donut	4 mg	22%
127	English muffin	4 mg	22%
128	Oat flour	4 mg	22%

*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