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Food Name | Calories | Iron |
Butter oil, anhydrous | 876 | 0 |
Sour cream, fat free | 74 | 0 |
Cream, half and half, fat free | 59 | 0 |
Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | 354 | 0 |
Ice cream sandwich, vanilla, light, no sugar added | 200 | 0 |
Fat free ice cream, no sugar added, flavors other than chocolate | 129 | 0 |
Babyfood, plums, bananas and rice, strained | 57 | 0 |
Babyfood, beverage, GERBER GRADUATE FRUIT SPLASHERS | 31 | 0 |
Babyfood, snack, GERBER GRADUATE YOGURT MELTS | 429 | 0 |
Fat, beef tallow | 902 | 0 |
Lard | 902 | 0 |
Salad dressing, mayonnaise, imitation, soybean | 232 | 0 |
Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) | 884 | 0 |
Oil, soybean, salad or cooking, (partially hydrogenated) | 884 | 0 |
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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.
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, menhaden, fully hydrogenated |
| 900 |
| Oil, industrial, canola, high oleic |
| 900 |
| Oil, whale, bowhead (Alaska Native) |
| 900 |
| Oil, beluga, whale (Alaska Native) |
| 900 |
| Shortening industrial, lard and vegetable oil |
| 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 |
| 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 |
| 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, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla |
| 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, 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, flaxseed, cold pressed |
| 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 |
| Calories |
| High-Calorie Foods without Iron |
| 884 |
| Shortening industrial, soybean (hydrogenated) and cottonseed |
| 884 |
| Oil, sunflower, high oleic (70% and over) |
| 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, sunflower, linoleic, (approx. 65%) |
| 884 |
| Oil, cottonseed, salad or cooking |
| 884 |
| Shortening, household, soybean (partially hydrogenated)-cottonseed (partially |
| 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, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor |
| 884 |
| Oil, industrial, cottonseed, fully hydrogenated |
| 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 |
| 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 |
| 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) |
| 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 |
| 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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