Foods without Iron

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Food NameCaloriesIron
Butter oil, anhydrous8760
Sour cream, fat free740
Cream, half and half, fat free590
Ice cream cone, chocolate covered, with nuts, flavors other than chocolate3540
Ice cream sandwich, vanilla, light, no sugar added2000
Fat free ice cream, no sugar added, flavors other than chocolate1290
Babyfood, plums, bananas and rice, strained570
Babyfood, beverage, GERBER GRADUATE FRUIT SPLASHERS310
Babyfood, snack, GERBER GRADUATE YOGURT MELTS4290
Fat, beef tallow9020
Lard9020
Salad dressing, mayonnaise, imitation, soybean2320
Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)8840
Oil, soybean, salad or cooking, (partially hydrogenated)8840
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  • Nutrition data are calculated per 100g of food weight.
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.






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





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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