» Iron in food
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Description
Iron in food according to Wikipedia.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.
| food | intakes per portion | |
|---|---|---|
 Spiced ham sausage (55g) | 28mg | |
| Pork liver (100g) | 18mg | |
| Lamb kidney (100g) | 12mg | |
| Cuttlefish (100g) | 11mg | |
| Lamb liver (100g) | 10mg | |
| Octopus (100g) | 9.5mg | |
| Soybeans (250ml) | 9.3mg | |
| Weetabix (55g) | 9.3mg | |
| Chili with beans (250ml) | 9.3mg | |
| Cooked Oyster (100g) | 9.2mg | |
| food | intakes per portion | |
|---|---|---|
| Clam fritter (100g) | 7.9mg | |
| Raw Yellow Beans (100g) | 7mg | |
| White Beans (250ml) | 7mg | |
| Lentils (250ml) | 7mg | |
| Fried Oyster (100g) | 7mg | |
| Mussel (100g) | 6.7mg | |
| Beef liver (100g) | 6.5mg | |
| Beef heart (100g) | 6.4mg | |
| General Mills Nesquik (30g) | 6.2mg | |
| Braunschweiger (55g) | 6.2mg | |
| Raw Pork kidneys (125g) | 6.1mg | |
| Ostrich (125g) | 6.1mg | |
| Veal liver (100g) | 6mg | |
| Beef kidney (100g) | 5.8mg | |
| Oyster (125g) | 5.8mg | |
| Kidney Beans (250ml) | 5.6mg | |
| Kellogg's Corn Flakes (30g) | 5.6mg | |
| Lamb heart (100g) | 5.5mg | |
| Baked Beans (250ml) | 5.3mg | |
| Pork kidneys (100g) | 5.3mg | |
| Kellogg's Corn Pops (30g) | 5.1mg | |
| Canned Navy Beans (250ml) | 5.1mg | |
| Emu (100g) | 5.1mg | |
| Blood Sausage (55g) | 5.1mg | |
| Horse (100g) | 5mg | |
| Garbanzo beans (250ml) | 5mg | |
| Quail (125g) | 5mg | |
| General Mills Cheerios (30g) | 5mg | |
| Raw Mussel (125g) | 4.9mg | |
| Adzuki Beans (250ml) | 4.9mg | |
| Falafel (140g) | 4.8mg | |
| Soybean Kernels (250ml) | 4.7mg | |
| Whole-Wheat Pancake Dry Mix (100ml poured) | 4.6mg | |
| Yellow Beans (250ml) | 4.6mg | |
| Double Hamburger (140g) | 4.5mg | |
| Deer (100g) | 4.5mg | |
| Toasted Sesame Seeds (30g) | 4.4mg | |
| Kellogg's Froot Loops (30g) | 4.4mg | |
| Pigeon (125g) | 4.4mg | |
| Snail (125g) | 4.4mg | |
Food group ranking ordered by value in iron
| Food Group | max intakes per portion | |
|---|---|---|
| Sausages, Luncheon Meats | 28mg | |
| Pork Products | 18mg | |
| Lamb, Veal, Game | 12mg | |
| Finfish, Shellfish | 11mg | |
| Legumes | 9.3mg | |
| Breakfast Cereals | 9.3mg | |
| Beef Products | 6.5mg | |
| Poultry Products | 6.1mg | |
| Baked Products | 4.6mg | |
| Fast Foods | 4.5mg | |
| Nuts, Seeds | 4.4mg | |
| Vegetables, Vegetable Products | 4.3mg | |
| Mixed Dishes | 3.5mg | |
| Sweets | 3.4mg | |
| Cereals | 2.8mg | |
| Fruits, Fruit Juices | 2.2mg | |
| Dairy, Egg Products | 1.8mg | |
| Soups, Sauces, Gravies | 1.4mg | |
| Snacks | 1.3mg | |
| Beverages | 1.2mg | |
| Spices and Herbs | 0.62mg | |
| Fats, Oils | 0.25mg | |
| Plain Waters | NR | |
| Sparkling Waters | NR | |
Iron: daily intakes recommendations
| Gender | Age | Daily Intakes Recommendations | Maximum Tolerated Daily Intakes |
|---|---|---|---|
| Man | between 14 and 18 years old | 11mg | 45mg |
| Man | from 19 years old | 8mg | 45mg |
| Woman | between 14 and 18 years old | 15mg | 45mg |
| Woman | between 19 and 50 years old | 18mg | 45mg |
| Woman | from 51 years old | 8mg | 45mg |
| Pregnant Woman | between 14 and 50 years old | 27mg | 45mg |
| Breastfeeding Woman | between 14 and 18 years old | 10mg | 45mg |
| Breastfeeding Woman | between 19 and 50 years old | 9mg | 45mg |
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