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 Curry with 19.1 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*
161	Chanterelle mushrooms	3.47 mg	19%
162	Italian bread	3.45 mg	19%
163	Hoagie roll	3.43 mg	19%
164	Hamburger bun	3.43 mg	19%
165	Hotdog bun	3.43 mg	19%
166	Bun	3.43 mg	19%
167	Fried falafel	3.42 mg	19%
168	Coconut shrims	3.39 mg	19%
169	T-bone steak	3.35 mg	19%
170	Boiled lentils	3.33 mg	19%
171	Lentil	3.33 mg	19%
172	Cupcake	3.33 mg	19%
173	Dried coconut	3.32 mg	18%
174	Cooked lentils	3.32 mg	18%
175	Coconut milk	3.3 mg	18%
176	Borage	3.3 mg	18%
177	Pate	3.3 mg	18%
178	Almond flakes	3.28 mg	18%
179	Kaiser roll	3.28 mg	18%
180	Anchovy	3.25 mg	18%
181	Self rising flour	3.23 mg	18%
182	Rabbit meat	3.2 mg	18%
183	Scone	3.19 mg	18%
184	Popcorn	3.19 mg	18%
185	Air popped popcorn	3.18 mg	18%
186	Dove Dark Chocolate	3.18 mg	18%
187	Basil	3.17 mg	18%
188	Cooked bacon	3.14 mg	17%
189	Dandelion	3.1 mg	17%
190	Hamburger patty	3.06 mg	17%
191	Costco muffin	3.05 mg	17%
192	Frozen garlic bread	3.05 mg	17%

*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