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Usage Note

• Nutrition data are calculated per 100g of food weight.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Iron (mg)

Foods Low in Iron Content

There are relatively few foods without iron. This database contains a list of common foods without iron content.

For iron content of 8,000+ common foods see: Iron Counter.

Iron Overload Disease: Hemochromatosis?

Hemochromatosis is a disease in which too much iron builds up in your body (iron overload). Iron is a mineral found in many foods.

Too much iron is toxic to your body. It can poison your organs and cause organ failure. In hemochromatosis, iron can build up in most of your body's organs, but especially in the liver, heart, and pancreas.

Too much iron in the liver can cause an enlarged liver, liver failure, liver cancer, or cirrhosis. Cirrhosis is scarring of the liver, which causes the organ to not work well.

Too much iron in the heart can cause irregular heartbeats called arrhythmias and heart failure. Too much iron in the pancreas can lead to diabetes.

If hemochromatosis isn't treated, it may even cause death.

Primary and Secondary Hemochromatosis

The two types of hemochromatosis are primary and secondary. Primary hemochromatosis is caused by a defect in the genes that control how much iron you absorb from food. Secondary hemochromatosis usually is the result of another disease or condition that causes iron overload.

Most people who have primary hemochromatosis inherit it from their parents. If you inherit two hemochromatosis genes—one from each parent—you're at risk for iron overload and signs and symptoms of the disease. The two faulty genes cause your body to absorb more iron than usual from the foods you eat.

Hemochromatosis is one of the most common genetic disorders in the United States. However, not everyone who has hemochromatosis has signs or symptoms of the disease.

Estimates of how many people develop signs and symptoms vary greatly. Some estimates suggest that as many as half of all people who have the disease don't have signs or symptoms.

The severity of hemochromatosis also varies. Some people don't have complications, even with high levels of iron in their bodies. Others have severe complications or die from the disease.

Certain factors can affect the severity of the disease. For example, a high intake of vitamin C can make hemochromatosis worse. This is because vitamin C helps your body absorb iron from food.

Alcohol use can worsen liver damage and cirrhosis caused by hemochromatosis. Conditions such as hepatitis also can further damage or weaken the liver.

Directory of Special Food Lists

• Foods Low in Specific Mineral, Vitamin or Macro-nutrient Contents

High-Calorie No-Iron Foods

The foods in list below has zero iron content and are sorted by their energy values in descending order.
Calorie values are in kcal per 100 grams of food weight.

Calories

High-Calorie Foods without Iron

902

Fish oil, herring

902

Fish oil, menhaden

902

Fish oil, menhaden, fully hydrogenated

902

Fish oil, salmon

902

Fish oil, sardine

902

Lard

902

Fat, beef tallow

902

Fat, mutton tallow

902

Fish oil, cod liver

900

Oil, industrial, canola, high oleic

900

Oil, whale, bowhead (Alaska Native)

900

Oil, beluga, whale (Alaska Native)

900

Fat, turkey

900

Shortening industrial, lard and vegetable oil

900

Fat, goose

900

Shortening frying (heavy duty), beef tallow and cottonseed

900

Shortening, household, lard and vegetable oil

900

Oil, corn, industrial and retail, all purpose salad or cooking

900

Fat, chicken

899

Oil, bearded seal (Oogruk) (Alaska Native)

897

Animal fat, bacon grease

894

Oil, spotted seal (Alaska Native)

889

Meat drippings (lard, beef tallow, mutton tallow)

884

Oil, industrial, soy ( partially hydrogenated), all purpose

884

Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed

884

Oil, oat

884

Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated)

884

Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying

Calories

High-Calorie Foods without Iron

884

Oil, industrial, canola for salads, woks and light frying

884

Oil, industrial, canola (partially hydrogenated) oil for deep fat frying

884

Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables

884

Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening

884

Oil, canola

884

Oil, mustard

884

Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla

shortening

884

Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings

884

Shortening, industrial, soy (partially hydrogenated ) and corn for frying

884

Shortening, industrial, soy (partially hydrogenated ) for baking and confections

884

Oil, corn and canola

884

Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry

884

Shortening household soybean (hydrogenated) and palm

884

Shortening bread, soybean (hydrogenated) and cottonseed

884

Oil, sunflower, linoleic, (partially hydrogenated)

884

Oil, avocado

884

Oil, flaxseed, cold pressed

884

Oil, ucuhuba butter

884

Oil, nutmeg butter

884

Shortening, confectionery, fractionated palm

884

Shortening frying (heavy duty), palm (hydrogenated)

884

Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)

884

Shortening, special purpose for cakes and frostings, soybean (hydrogenated)

884

Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)

884

Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed

884

Oil, sheanut

884

Oil, babassu

884

Oil, hazelnut

884

Oil, apricot kernel

Calories

High-Calorie Foods without Iron

884

Oil, almond

884

Oil, walnut

884

Shortening industrial, soybean (hydrogenated) and cottonseed

884

Oil, poppyseed

884

Oil, sunflower, high oleic (70% and over)

884

Oil, grapeseed

884

Oil, teaseed

884

Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)

884

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)

884

Oil, cocoa butter

884

Oil, sunflower, linoleic, (approx. 65%)

884

Oil, cottonseed, salad or cooking

884

Shortening, household, soybean (partially hydrogenated)-cottonseed (partially

hydrogenated)

884

Oil, soybean, salad or cooking, (partially hydrogenated)

884

Oil, sesame, salad or cooking

884

Oil, safflower, salad or cooking, linoleic, (over 70%)

884

Oil, tomatoseed

884

Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor

884

Oil, industrial, cottonseed, fully hydrogenated

884

Oil, wheat germ

882

Fat, duck

876

Butter oil, anhydrous

862

Vegetable oil, palm kernel

792

Oil, PAM cooking spray, original

763

Oil, soybean lecithin

719

Margarine, regular, hard, soybean (hydrogenated)

714

Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky

pastries

713

Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D

713

Margarine, regular, 80% fat, composite, tub, with salt

713

Margarine, regular, 80% fat, composite, tub, without salt

Calories

High-Calorie Foods without Iron

628

Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy,

principal use flaky pastries

542

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added

vitamin D

537

Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D

537

Margarine-like, vegetable oil spread, 60% fat, stick, with salt

535

Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D

534

Margarine-like, vegetable oil spread, stick or tub, sweetened

533

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt

533

Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D

533

Margarine-like, vegetable oil spread, 60% fat, tub, with salt

526

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt

460

Coffee, instant, with sugar, mocha-flavor, powder

449

Salad dressing, home recipe, vinegar and oil

429

Babyfood, snack, GERBER GRADUATE YOGURT MELTS

410

Frostings, vanilla, creamy, dry mix

405

Candies, MARS SNACKFOOD US, SKITTLES Tropical Bite Size Candies

405

Candies, MARS SNACKFOOD US, SKITTLES Original Bite Size Candies

402

Candies, MARS SNACKFOOD US, SKITTLES Wild Berry Bite Size Candies

400

Chocolate-flavor beverage mix for milk, powder, with added nutrients

394

Candies, hard, dietetic or low calorie (sorbitol)

360

Chewing gum

357

Margarine-like spread, BENECOL Light Spread

354

Ice cream cone, chocolate covered, with nuts, flavors other than chocolate

337

Margarine-like spread, SMART BALANCE Light Buttery Spread

336

Sweeteners, tabletop, sucralose, SPLENDA packets

333

Mayonnaise, reduced-calorie or diet, cholesterol-free

283

Syrups, corn, light

268

Chewing gum, sugarless

263

Alcoholic beverage, distilled, gin, 90 proof

232

Salad dressing, mayonnaise, imitation, soybean

231

Mayonnaise, low sodium, low calorie or diet

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