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Iron in food

Food:
 
Nutrient:
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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
Clam (100g)
28mg155%
Pork liver (100g)
18mg100%
Raw Clam (125g)
17mg97%
Lamb kidney (100g)
12mg69%
Cooked Oyster (100g)
12mg67%
Cuttlefish (100g)
11mg60%
Lamb liver (100g)
10mg57%
Octopus (100g)
9.5mg53%
Soybeans (250ml)
9.3mg52%
Chili with beans (250ml)
9.3mg52%




Foods with the greatest value in iron: 11-40
foodintakes
per portion
Oyster (125g)
8.3mg46%
Clam fritter (100g)
7.9mg44%
Raw Yellow Beans (100g)
7mg39%
White Beans (250ml)
7mg39%
Lentils (250ml)
7mg39%
Fried Oyster (100g)
7mg39%
Chili con Carne with Beans (250ml)
6.8mg38%
Mussel (100g)
6.7mg37%
Beef liver (100g)
6.5mg36%
Beef heart (100g)
6.4mg35%
Braunschweiger (55g)
6.2mg34%
Raw Pork kidneys (125g)
6.1mg34%
Ostrich (125g)
6.1mg34%
Veal liver (100g)
6mg33%
Beef kidney (100g)
5.8mg32%
Kidney Beans (250ml)
5.6mg31%
Lamb heart (100g)
5.5mg31%
Baked Beans (250ml)
5.3mg30%
Pork kidneys (100g)
5.3mg29%
Canned Navy Beans (250ml)
5.1mg28%
Emu (100g)
5.1mg28%
Horse (100g)
5mg28%
Garbanzo beans (250ml)
5mg28%
Quail (125g)
5mg28%
Kellogg's Froot Loops (30g)
5mg28%
Raw Mussel (125g)
4.9mg27%
Adzuki Beans (250ml)
4.9mg27%
Falafel (140g)
4.8mg27%
Soybean Kernels (250ml)
4.7mg26%
Whole-Wheat Pancake Dry Mix (100ml poured)
4.6mg26%





Food group ranking ordered by value in iron

Food group ranking ordered by value in iron
Food
Group
max intakes
per portion
Finfish, Shellfish28mg155%
Pork Products18mg100%
Lamb, Veal, Game12mg69%
Legumes9.3mg52%
Mixed Dishes6.8mg38%
Beef Products6.5mg36%
Sausages, Luncheon Meats6.2mg34%
Poultry Products6.1mg34%
Breakfast Cereals5mg28%
Baked Products4.6mg26%
Fast Foods4.5mg25%
Nuts, Seeds4.4mg25%
Vegetables, Vegetable Products4.3mg24%
Sweets3.4mg19%
Cereals2.8mg15%
Fruits, Fruit Juices2.2mg12%
Soups, Sauces, Gravies1.9mg10%
Dairy, Egg Products1.8mg10%
Beverages1.8mg10%
Snacks1.3mg7%
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