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 Coconut flour with 13.3 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.

Products with biggest amount of
iron

# Food per 100 g % DV*
257 Corn fritter 2.54 mg 14%
258 Angel hair pasta 2.54 mg 14%
259 Hummus 2.54 mg 14%
260 Pecan 2.53 mg 14%
261 Donut hole 2.53 mg 14%
262 Cheetos corn snacks 2.53 mg 14%
263 Cheese sandwich 2.52 mg 14%
264 Popeyes biscuit 2.51 mg 14%
265 Kimchi 2.5 mg 14%
266 Cheese bread 2.49 mg 14%
267 Empanada 2.49 mg 14%
268 Pizza 2.48 mg 14%
269 Slice of Pizza 2.48 mg 14%
270 Dark bread 2.47 mg 14%
271 Cooked ground beef 2.47 mg 14%
272 Bulgur 2.46 mg 14%
273 Brioche bun 2.46 mg 14%
274 Peanut butter and jelly sandwich 2.46 mg 14%
275 Pulled pork sandwich 2.45 mg 14%
276 Buckwheat 2.44 mg 14%
277 Ham and egg sandwich 2.44 mg 14%
278 Brazil nuts 2.43 mg 14%
279 Coconut 2.43 mg 14%
280 Chimichanga 2.42 mg 13%
281 Beef patty 2.42 mg 13%
282 Filet mignon 2.41 mg 13%
283 Scrambled egg sandwich 2.41 mg 13%
284 McRoyal 2.41 mg 13%
285 Quarter Pounder McDonalds 2.41 mg 13%
286 Sausage sandwich 2.4 mg 13%
287 Steak 2.4 mg 13%
288 Bran muffin 2.4 mg 13%

*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