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 Lucky Charms with 22.3 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*
129	Egg bagel	3.98 mg	22%
130	Everything bagel	3.98 mg	22%
131	Granola	3.95 mg	22%
132	Mussels	3.95 mg	22%
133	Ravani cake	3.95 mg	22%
134	Millet flour	3.94 mg	22%
135	Ramen	3.93 mg	22%
136	Soft pretzel	3.92 mg	22%
137	Cuban bread	3.91 mg	22%
138	Sourdough bread	3.91 mg	22%
139	Bolillo roll	3.9 mg	22%
140	Muesli	3.9 mg	22%
141	Stuffing	3.86 mg	21%
142	Tortilla	3.81 mg	21%
143	Wasabi peas	3.8 mg	21%
144	Graham crackers	3.78 mg	21%
145	Sugar cookie	3.73 mg	21%
146	Baguette	3.72 mg	21%
147	Almonds	3.71 mg	21%
148	Macadamia nuts	3.69 mg	21%
149	Oxtail	3.65 mg	20%
150	Flour tortilla	3.63 mg	20%
151	Fried dumpling (vada)	3.63 mg	20%
152	Slice of bread	3.61 mg	20%
153	Bread	3.61 mg	20%
154	Almonds sliced	3.6 mg	20%
155	Barley	3.6 mg	20%
156	Dried agave	3.6 mg	20%
157	Grilled t-bone steak	3.57 mg	20%
158	Grilled beef	3.57 mg	20%
159	Dinner roll	3.52 mg	20%
160	Almond butter	3.49 mg	19%

*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