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 Sesame seeds with 14.6 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*
225 Buttered bagel 2.76 mg 15%
226 Animal crackers 2.75 mg 15%
227 Roast beef 2.75 mg 15%
228 Egg yolk 2.73 mg 15%
229 Spinach 2.71 mg 15%
230 French baguette 2.71 mg 15%
231 Cheeseburger 2.71 mg 15%
232 Spinach wrap 2.7 mg 15%
233 Soba noodles 2.7 mg 15%
234 Oatmeal bread 2.7 mg 15%
235 Tempeh 2.7 mg 15%
236 Gingerbread cookie 2.7 mg 15%
237 Dried tomatoes 2.68 mg 15%
238 Biscotti 2.68 mg 15%
239 Meat sandwich 2.67 mg 15%
240 Bologna sandwich 2.67 mg 15%
241 Cornbread muffin 2.67 mg 15%
242 Dried apricots 2.66 mg 15%
243 Roast beef sandwich 2.64 mg 15%
244 Rice bread 2.63 mg 15%
245 Bacon cheeseburger 2.63 mg 15%
246 Turkey bacon 2.63 mg 15%
247 Puff pastry 2.6 mg 14%
248 Beef 2.6 mg 14%
249 Oatmeal cookie 2.58 mg 14%
250 Sirloin steak 2.57 mg 14%
251 Baba Ganoush 2.57 mg 14%
252 Goose 2.57 mg 14%
253 Fried bread dough 2.57 mg 14%
254 Peanuts 2.55 mg 14%
255 French toast 2.55 mg 14%
256 Hush puppies 2.55 mg 14%

*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