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Top 50 Foods with the greatest value in iron


Reminder: according to your Nutritional Profile, your recommended intakes in iron are 18mg and your maximum tolerated intakes are 45mg.

Top 10: Foods with the greatest value in iron
foodintakes
per portion
Spiced ham sausage (55g)
28mg156%
Pork liver (100g)
18mg100%
Lamb kidney (100g)
12mg69%
Cuttlefish (100g)
11mg60%
Lamb liver (100g)
10mg57%
Octopus (100g)
9.5mg53%
Food suitable for VegansSoybeans (250ml)
9.3mg52%
Food suitable for VegansWeetabix (55g)
9.3mg52%
Food suitable for VegetariansChili with beans (250ml)
9.3mg52%
Cooked Oyster (100g)
9.2mg51%




Foods with the greatest value in iron: 11-50
foodintakes
per portion
Clam fritter (100g)
7.9mg44%
Food suitable for VegansRaw Yellow Beans (100g)
7mg39%
Food suitable for VegansWhite Beans (250ml)
7mg39%
Food suitable for VegansLentils (250ml)
7mg39%
Fried Oyster (100g)
7mg39%
Mussel (100g)
6.7mg37%
Beef liver (100g)
6.5mg36%
Beef heart (100g)
6.4mg35%
Food suitable for VegansGeneral Mills Nesquik (30g)
6.2mg34%
Braunschweiger (55g)
6.2mg34%
Raw Pork kidneys (125g)
6.1mg34%
Ostrich (125g)
6.1mg34%
Veal liver (100g)
6mg33%
Beef kidney (100g)
5.8mg32%
Oyster (125g)
5.8mg32%
Food suitable for VegansKidney Beans (250ml)
5.6mg31%
Food suitable for VegansKellogg's Corn Flakes (30g)
5.6mg31%
Lamb heart (100g)
5.5mg31%
Food suitable for VegetariansBaked Beans (250ml)
5.3mg30%
Pork kidneys (100g)
5.3mg29%
Food suitable for VegansKellogg's Corn Pops (30g)
5.1mg29%
Food suitable for VegansCanned Navy Beans (250ml)
5.1mg28%
Emu (100g)
5.1mg28%
Blood Sausage (55g)
5.1mg28%
Horse (100g)
5mg28%
Food suitable for VegansGarbanzo beans (250ml)
5mg28%
Quail (125g)
5mg28%
Food suitable for VegansGeneral Mills Cheerios (30g)
5mg28%
Raw Mussel (125g)
4.9mg27%
Food suitable for VegansAdzuki Beans (250ml)
4.9mg27%
Food suitable for VegansFalafel (140g)
4.8mg27%
Food suitable for VegansSoybean Kernels (250ml)
4.7mg26%
Food suitable for VegetariansWhole-Wheat Pancake Dry Mix (100ml poured)
4.6mg26%
Food suitable for VegansYellow Beans (250ml)
4.6mg26%
Double Hamburger (140g)
4.5mg25%
Deer (100g)
4.5mg25%
Food suitable for VegansToasted Sesame Seeds (30g)
4.4mg25%
Food suitable for VegansKellogg's Froot Loops (30g)
4.4mg25%
Pigeon (125g)
4.4mg25%
Snail (125g)
4.4mg24%





Food group ranking ordered by value in iron

Food group ranking ordered by value in iron
Food
Group
max intakes
per portion
Sausages, Luncheon Meats28mg156%
Pork Products18mg100%
Lamb, Veal, Game12mg69%
Finfish, Shellfish11mg60%
Legumes9.3mg52%
Breakfast Cereals9.3mg52%
Beef Products6.5mg36%
Poultry Products6.1mg34%
Baked Products4.6mg26%
Fast Foods4.5mg25%
Nuts, Seeds4.4mg25%
Vegetables, Vegetable Products4.3mg24%
Mixed Dishes3.5mg19%
Sweets3.4mg19%
Cereals2.8mg15%
Fruits, Fruit Juices2.2mg12%
Dairy, Egg Products1.8mg10%
Soups, Sauces, Gravies1.4mg8%
Snacks1.3mg7%
Beverages1.2mg6%
Spices and Herbs0.62mg3%
Fats, Oils0.25mg1%
Plain WatersNR
Sparkling WatersNR





Iron: daily intakes recommendations

Iron: daily intakes recommendations
GenderAgeDaily Intakes RecommendationsMaximum Tolerated Daily Intakes
Manbetween 14 and 18 years old11mg45mg
Manfrom 19 years old8mg45mg
Womanbetween 14 and 18 years old15mg45mg
Womanbetween 19 and 50 years old18mg45mg
Womanfrom 51 years old8mg45mg
Pregnant Womanbetween 14 and 50 years old27mg45mg
Breastfeeding Womanbetween 14 and 18 years old10mg45mg
Breastfeeding Womanbetween 19 and 50 years old9mg45mg