Foods with both Iron and Vitamin C

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Food NameIronVitamin C
Milk, human0.035.0
Milk0.030.1
Milk, cow's, fluid, whole, low-sodium0.050.9
Milk, calcium fortified, cow's, fluid, skim or nonfat0.041.0
Milk, cow's, fluid, other than whole ("lowfat")0.030.1
Milk, cow's, fluid, 2% fat0.030.2
Milk, cow's, fluid, acidophilus, 2% fat0.030.2
Milk, cow's, fluid, filled with vegetable oil0.050.9
Milk, cow's, fluid, filled with vegetable oil, whole0.050.9
Milk, cow's, fluid, filled with vegetable oil, lowfat0.030.6
Milk, cow's, fluid, lactose reduced, nonfat, fortified with calcium0.041.0
Milk, cow's, fluid, lactose reduced, 2% fat0.030.2
Buttermilk, fluid, nonfat0.051.0
Buttermilk, fluid, 1% fat0.051.0
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.












Iron and Vitamin C

To be included in this database, a food must contain both iron and vitamin C.

Iron is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death.

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron.

The RDA for iron is 8 mg for male adults and 18 mg for female adults up to age 50.

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in many foods. Humans are unable to synthesize vitamin C internally, so it is an essential dietary component.

Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions.

The RDA for vitamin C is 90 mg for male adults and 75 mg for female adults.

How Vitamin C Helps Iron Deficiency

Iron deficiency is a condition resulting from too little iron in the body. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States.

Vitamin C helps your body absorb the non-heme iron foods you eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal. Naturally, vitamin C and iron don't have to come from the same foods but it can be useful to know the foods that contain significant amounts of both vitamin C and iron.


For web apps related to iron and vitamin C content of foods see our

Glycemic Index

We include the glycemic index (GI) values in this food list for the convenience of visitors who are interested in GI.
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.

Foods Richest in Iron and Vitamin C Combination

Ounce for ounce, the foods in list below contain the highest content of both iron and vitamin C.
The Vitamin C + Iron Score takes into account not only the absolute content of iron and vitamin C in a food but also their respective RDA. For comparison convenience, the scores are normalized and use a 0 to 100 scale.

Note that many of these foods are fortified breakfast cereals.



Iron + Vitamin C Score
Foods Highest in Iron and Vitamin C Combination

100
Total

94
Chives, dried or dehydrated

91
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)

89
Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes)

87
Product 19

86
Total Corn Flakes

61
Multi Grain Cheerios

51
Whole wheat cereal with apples, baby food, dry, instant

44
Berry Burst Cheerios

43
Vegetable mixture, dried

41
Bran Flakes (formerly 40% Bran Flakes)

40
Rice Flakes

40
Crispy Rice

39
Meal replacement, protein type, milk- and soy-based, powdered, not reconstituted

39
Chocolate, instant, dry mix, fortified with vitamins and minerals, not reconstituted

39
Milk, malted, dry mix, fortified, not reconstituted, chocolate

38
Smart Start, Kellogg's

36
Crispix

36
Special K

35
Malt-O-Meal Toasted Oat Cereal

35
Nu System Cuisine Toasted Grain Circles

35
Cheerios

34
Malt-O-Meal Toasty O's

33
King Vitaman

33
Peppers, hot, cooked, from canned

33
Peppers, hot, cooked, from canned, fat not added in cooking

32
Peppers, hot, cooked, from canned, fat added in cooking

31
Honey Nut Chex

31
Rice Chex


Iron + Vitamin C Score
Foods Highest in Iron and Vitamin C Combination

31
Corn Chex

31
Peppers, hot, cooked, from fresh, fat not added in cooking

31
Peppers, hot, cooked

31
Peppers, hot, cooked, from frozen, fat not added in cooking

31
Peppers, hot, cooked, from fresh

31
Peppers, hot, cooked, from frozen

31
Peppers, hot, cooked, fat not added in cooking

31
Milk, malted, dry mix, fortified, not reconstituted, flavors other than chocolate

31
Chex cereal

31
Corn flakes, Kellogg

31
Toasted oat cereal

30
Quaker Oatmeal Squares (formerly Quaker Oat Squares)

30
Meal replacement, protein type, milk-based, powdered, not reconstituted

30
Peppers, hot, cooked, from frozen, fat added in cooking

30
Peppers, hot, cooked, from fresh, fat added in cooking

30
Peppers, hot, cooked, fat added in cooking

30
Quaker Oat Bran Cereal

30
Oat cereal

30
Pepper, hot chili, raw

30
Multi Bran Chex

30
Bran Chex

29
Wheat Chex

29
Lychee, dried (lychee nuts)

29
Corn Puffs

29
Kix

28
Wheaties

28
Kaboom

28
Cocoa Krispies

28
Corn flakes

26
Fruit Whirls


Iron + Vitamin C Score
Foods Highest in Iron and Vitamin C Combination

26
Fruit Rings

26
Froot Loops

26
Parsley, raw

25
Malt-O-meal Tootie Fruities

25
Dynatrim, meal replacement, powder

25
Cereal

25
Cereal, ready-to-eat

24
Harmony cereal, General Mills

23
Instant breakfast, powder, not reconstituted

23
PowerBar (fortified high energy bar)

23
Frosted oat cereal with marshmallows

23
Chocolate flavored frosted puffed corn cereal

23
Gerber Graduates Finger Snacks Cereal, baby food

23
Gerber Finger Foods, Puffs, baby food

23
Malt-O-Meal Frosted Flakes

23
Malt-O-Meal Marshmallow Mateys

23
Instant breakfast, powder, sweetened with low calorie sweetener, not reconstituted

22
Oh's, Honey Graham

22
Nutrient supplement, milk-based, high protein, powdered, not reconstituted

22
Octopus, dried

22
Pepper, hot, pickled

21
Malt-O-Meal Coco-Roos

21
Character cereals, TV or movie, Kelloggs

21
Clam sauce, white

21
All-Bran with Extra Fiber

20
Scooby Doo Cinnamon Marshmallow Cereal, Kellogg's

20
Oh's, Fruitangy, Quaker

20
Marshmallow Safari, Quaker

20
Apple Jacks


Iron + Vitamin C Score
Foods Highest in Iron and Vitamin C Combination

20
Malt-O-Meal Apple and Cinnamon Toasty O's

20
All-Bran

19
Sweet Crunch, Quaker (formerly called Popeye)

19
Quisp

19
Protein supplement, milk-based, powdered, not reconstituted

19
Clam cake or patty

19
Fruit leather

18
Clams, baked or broiled

17
Parsley, cooked (assume fat not added in cooking)

17
Pimiento

17
Count Chocula

17
French Toast Crunch, General Mills

17
Golden Grahams

17
Cocoa Puffs

17
Frosted Cheerios

17
Character cereals, TV or movie, General Mills

17
Lucky Charms

17
Fiber One

17
Cinnamon Toast Crunch

17
Cookie-Crisp

17
Frankenberry

17
Malt-O-Meal Honey and Nut Toasty O's

17
Reese's Peanut Butter Puffs cereal

17
Trix

17
Cocoa Blasts, Quaker

17
Cinnamon Grahams, General Mills

17
Berry Berry Kix

17
Booberry

17
Apple Cinnamon Cheerios

17
All-Bran Bran Buds, Kellogg's (formerly Bran Buds)

17
Honey Nut Cheerios

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