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Food Name | Iron | Calories | |
Milk, human | 0.0 | 70 | |
Milk | 0.0 | 50 | |
Milk, cow's, fluid, whole | 0.0 | 60 | |
Milk, cow's, fluid, whole, low-sodium | 0.1 | 61 | |
Milk, calcium fortified, cow's, fluid, whole | 0.0 | 60 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 0.0 | 42 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 0.0 | 35 | |
Milk, cow's, fluid, other than whole ("lowfat") | 0.0 | 44 | |
Milk, cow's, fluid, 2% fat | 0.0 | 50 | |
Milk, cow's, fluid, acidophilus, 1% fat | 0.0 | 42 | |
Milk, cow's, fluid, acidophilus, 2% fat | 0.0 | 50 | |
Milk, cow's, fluid, 1% fat | 0.0 | 42 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 0.0 | 34 | |
Milk, cow's, fluid, filled with vegetable oil | 0.1 | 63 | |
|
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:
Partner Websites
Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.
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 |
| Spices, marjoram, dried |
82.7 |
| Whale, beluga, meat, dried (Alaska Native) |
72.4 |
| 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 |
| Beef, variety meats and by-products, spleen, raw |
44.6 |
| 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, 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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, 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 |
| 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 |
| Mollusks, clam, mixed species, cooked, breaded and fried |
13.9 |
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