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 Saltine crackers with 4.2 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*
1249 Grapefruit 0.08 mg 0%
1250 Lemon juice 0.08 mg 0%
1251 Egg white 0.08 mg 0%
1252 Alfredo sauce 0.08 mg 0%
1253 Carambola 0.08 mg 0%
1254 White cheese 0.07 mg 0%
1255 Manhattan 0.07 mg 0%
1256 Cottage cheese 0.07 mg 0%
1257 Sour cream 12% fat 0.07 mg 0%
1258 Pancake syrup 0.07 mg 0%
1259 Rose apple 0.07 mg 0%
1260 Plain yogurt 0.07 mg 0%
1261 Greek yoghurt 0.07 mg 0%
1262 Chicken broth 0.07 mg 0%
1263 Kombucha 0.07 mg 0%
1264 Kahlua 0.06 mg 0%
1265 Sour cream 18% fat 0.06 mg 0%
1266 Margarine 0.06 mg 0%
1267 Cider 0.06 mg 0%
1268 Vodka and energy drink 0.06 mg 0%
1269 Red Bull 0.06 mg 0%
1270 Old fashioned 0.06 mg 0%
1271 Coconut oil 0.05 mg 0%
1272 Sugar 0.05 mg 0%
1273 Goat's milk 0.05 mg 0%
1274 Gatorade Sports Drink 0.05 mg 0%
1275 Sugar packet 0.05 mg 0%
1276 Whole milk 0.05 mg 0%
1277 Bacardi rum 0.04 mg 0%
1278 Instant coffee 0.04 mg 0%
1279 Jim Beam 0.04 mg 0%
1280 Jameson 0.04 mg 0%

*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