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	Roasted chickpeas	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	Oats	4.25 mg	24%
113	Cereal	4.25 mg	24%
114	Steel cut oats	4.25 mg	24%
115	Street tacos	4.24 mg	24%
116	Saltine crackers	4.2 mg	23%
117	Pastrami	4.2 mg	23%
118	Instant oatmeal	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	English muffin	4 mg	22%
126	Chocolate donut	4 mg	22%
127	Donut	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