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 Caraway with 16.2 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*
193 Costco muffin 3.05 mg 17%
194 Garlic bread 3.04 mg 17%
195 Bread roll 3.04 mg 17%
196 Millet 3.01 mg 17%
197 Chapati 3.01 mg 17%
198 Chocolate covered almond 3 mg 17%
199 Wheat Thins 2.99 mg 17%
200 Triscuits crackers 2.99 mg 17%
201 Cookie 2.98 mg 17%
202 No bake cookie 2.98 mg 17%
203 Peanut butter toast 2.96 mg 16%
204 Pot roast 2.95 mg 16%
205 Carob flour 2.94 mg 16%
206 Cooked sardines 2.92 mg 16%
207 Biscuits 2.9 mg 16%
208 Walnuts 2.9 mg 16%
209 Boiled chickpeas 2.89 mg 16%
210 Cooked chickpeas 2.87 mg 16%
211 Burger (Burger King) 2.87 mg 16%
212 Black bread 2.87 mg 16%
213 Hamburger McDonalds 2.87 mg 16%
214 Rye bread 2.83 mg 16%
215 Fried egg sandwich 2.83 mg 16%
216 Brown bread 2.82 mg 16%
217 Croutons 2.82 mg 16%
218 Corn muffin 2.81 mg 16%
219 Mixed nuts 2.79 mg 16%
220 Vegetable bread 2.79 mg 16%
221 Salami sandwich 2.79 mg 16%
222 Pork neck 2.79 mg 16%
223 Skirt steak 2.77 mg 15%
224 Bagel 2.76 mg 15%

*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