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Iron Content of Foods

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Food NameIronCalories 
Milk, human0.070
Milk0.050
Milk, cow's, fluid, whole0.060
Milk, cow's, fluid, whole, low-sodium0.161
Milk, calcium fortified, cow's, fluid, whole0.060
Milk, calcium fortified, cow's, fluid, 1% fat0.042
Milk, calcium fortified, cow's, fluid, skim or nonfat0.035
Milk, cow's, fluid, other than whole ("lowfat")0.044
Milk, cow's, fluid, 2% fat0.050
Milk, cow's, fluid, acidophilus, 1% fat0.042
Milk, cow's, fluid, acidophilus, 2% fat0.050
Milk, cow's, fluid, 1% fat0.042
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat0.034
Milk, cow's, fluid, filled with vegetable oil0.163
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Usage Notes

  • Iron (measured in milligrams) and calories are calculated per 100g of food.
  • This iron content of foods database contains approximately 7,000 most common food items.
  • Click on column header to sort foods by name or by iron or calories.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Iron in Diet

Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make part of blood cells.

Function

The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes up part of many proteins in the body.


Iron-deficiency anemia

Iron-deficiency anemia is a common, easily treated condition that occurs if you don't have enough iron in your body. Low iron levels usually are due to blood loss, poor diet, or an inability to absorb enough iron from food.
Iron-deficiency anemia is a common type of anemia. The term "anemia" usually refers to a condition in which your blood has a lower than normal number of red blood cells. Red blood cells carry oxygen and remove carbon dioxide (a waste product) from your body.
Anemia also can occur if your red blood cells don't contain enough hemoglobin. Hemoglobin is an iron-rich protein that carries oxygen from the lungs to the rest of the body.
Iron-deficiency anemia can cause fatigue (tiredness), shortness of breath, chest pain, and other symptoms. Severe iron-deficiency anemia can lead to heart problems, infections, problems with growth and development in children, and other complications.
Infants and young children and women are the two groups at highest risk for iron-deficiency anemia.
Iron-deficiency anemia usually develops over time if your body doesn't have enough iron to build healthy red blood cells. Without enough iron, your body starts using the iron it has stored. Soon, the stored iron gets used up.
After the stored iron is gone, your body makes fewer red blood cells. The red blood cells it does make have less hemoglobin than normal.

Additional online IRON content of foods databases

The following databases contain iron data in foods common in the UK or in France:

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Iron-Rich Foods

List of foods highest in iron content, excluding most iron-fortified breakfast cereals. Iron content is in milligrams per 100 grams of food weight.



Foods Highest in Iron Iron

Spices, thyme, dried 123.6

Spices, basil, dried 89.8

Spearmint, dried 87.5

Spices, marjoram, dried 82.7

Whale, beluga, meat, dried (Alaska Native) 72.4

Spices, cumin seed 66.4

Parsley, freeze-dried 53.9

Seal, bearded (Oogruk), meat, dried (Alaska Native) 49.6

Spices, dill weed, dried 48.8

Babyfood, cereal, brown rice, dry, instant 47.6

Spices, celery seed 44.9

Beef, variety meats and by-products, spleen, raw 44.6

Spices, bay leaf 43.0

Walrus, meat, dried (Alaska Native) 43.0

Spices, coriander leaf, dried 42.5

Lamb, variety meats and by-products, spleen, raw 41.9

Spices, turmeric, ground 41.4

Beef, variety meats and by-products, spleen, cooked, braised 39.4

Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds 38.8

Lamb, variety meats and by-products, spleen, cooked, braised 38.7

Spices, savory, ground 37.9

Babyfood, rice and apples, dry 37.0

Spices, anise seed 37.0

Spices, oregano, dried 36.8

Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa 36.0

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted 36.0

Spices, poultry seasoning 35.3

Spices, fenugreek seed 33.5

Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 33.0


Foods Highest in Iron Iron

Spices, tarragon, dried 32.3

Spices, chervil, dried 32.0

Goose, liver, raw 30.5

Duck, domesticated, liver, raw 30.5

Spices, curry powder 29.6

Spices, rosemary, dried 29.3

Seaweed, spirulina, dried 28.5

Spices, sage, ground 28.1

Cereals ready-to-eat, POST Banana Nut Crunch 28.0

Mollusks, clam, mixed species, cooked, moist heat 28.0

Whale, beluga, meat, raw (Alaska Native) 25.9

Pork, fresh, variety meats and by-products, liver, raw 23.3

Babyfood, baked product, finger snacks cereal 22.5

Pork, fresh, variety meats and by-products, spleen, raw 22.3

Pork, fresh, variety meats and by-products, spleen, cooked, braised 22.2

Spices, parsley, dried 22.0

Seaweed, agar, dried 21.4

Spices, paprika 21.1

Oopah (tunicate), whole animal (Alaska Native) 20.7

LOMA LINDA Redi-Burger, canned, unprepared 20.0

Chives, freeze-dried 20.0

Spices, ginger, ground 19.8

Spices, pumpkin pie spice 19.7

Seal, ringed, meat (Alaska Native) 19.6

Seeds, sesame butter, paste 19.2

Pork, fresh, variety meats and by-products, lungs, raw 18.9

Spices, fennel seed 18.5

Rice bran, crude 18.5

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 18.2

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus 18.0

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 18.0


Foods High in Iron Iron

Pork, fresh, variety meats and by-products, liver, cooked, braised 17.9

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 17.6

Peanut butter, chunky, vitamin and mineral fortified 17.5

Thyme, fresh 17.5

Baking chocolate, unsweetened, squares 17.4

Malted drink mix, chocolate, with added nutrients, powder 17.4

Spices, chili powder 17.3

Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) 17.0

Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native) 17.0

Cereals ready-to-eat, POST, Great Grains, Raisin, Date & Pecan 16.7

Peanut butter, smooth, vitamin and mineral fortified 16.6

Pork, fresh, variety meats and by-products, lungs, cooked, braised 16.4

Spices, dill seed 16.3

Spices, coriander seed 16.3

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 16.3

Spices, caraway seed 16.2

Cockles, raw (Alaska Native) 16.2

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO 16.0

Chiton, leathery, gumboots (Alaska Native) 16.0

Cereals ready-to-eat, frosted oat cereal with marshmallows 15.9

Soybeans, mature seeds, raw 15.7

Caribou, liver, raw (Alaska Native) 15.7

Cocoa, dry powder, unsweetened, processed with alkali 15.5

Seeds, sesame flour, high-fat 15.2

Seeds, sesame seeds, whole, roasted and toasted 14.8

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 14.7

Seeds, sesame meal, partially defatted 14.6

Seeds, sesame seeds, whole, dried 14.6

Cocoa, dry powder, hi-fat or breakfast, plain 14.5

Soy protein isolate, potassium type 14.5

Soy protein isolate 14.5


Foods High in Iron Iron

Cocoa, dry powder, hi-fat or breakfast, processed with alkali 14.5

Soy protein isolate, potassium type, crude protein basis 14.5

Walrus, liver, raw (Alaska Native) 14.4

Spices, pepper, white 14.3

Seeds, sesame flour, partially defatted 14.3

Seeds, sesame flour, low-fat 14.2

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 14.2

Spices, cardamom 14.0

Mollusks, clam, mixed species, cooked, breaded and fried 13.9

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