Table of iron content in foods

In these tables are adopted by the average daily need of iron, equal to 14 mg. Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for iron.

---

PRODUCTS WITH HIGH IRON CONTENT:

Product name	The content of iron in 100g	The percentage of daily requirement
Sesame	16 mg	114%
Seaweed	16 mg	114%
Wheat bran	14 mg	100%
Morel mushroom	12.2 mg	87%
Lentils (grain)	11.8 mg	84%
Soybean (grain)	9.7 mg	69%
Egg powder	8.9 mg	64%
Buckwheat (grain)	8.3 mg	59%
Barley (grain)	7.4 mg	53%
Peas (shelled)	7 mg	50%
Beef liver	6.9 mg	49%
Egg yolk	6.7 mg	48%
Buckwheat (unground)	6.7 mg	48%
Oyster	6.2 mg	44%
Sunflower seeds (sunflower seeds)	6.1 mg	44%
Mash	6 mg	43%
Kidney beef	6 mg	43%
Apples dried	6 mg	43%
Beans (grain)	5.9 mg	42%
Chocolate	5.6 mg	40%
Pine nuts	5.5 mg	39%
Oats (grain)	5.5 mg	39%
Oat bran	5.4 mg	39%
Wheat (grain, soft variety)	5.4 mg	39%
Rye (grain)	5.4 mg	39%
Wheat (grain, hard grade)	5.3 mg	38%
Peanuts	5 mg	36%
Buckwheat (groats)	4.9 mg	35%
Wheat groats	4.7 mg	34%
Flour Wallpaper	4.7 mg	34%
Hazelnuts	4.7 mg	34%
Almonds	4.2 mg	30%
White mushrooms, dried	4.1 mg	29%
Buckwheat flour	4.1 mg	29%
Rye flour wholemeal	4.1 mg	29%

See full product list

The content of iron in nuts and seeds:

Product name	The content of iron in 100g	The percentage of daily requirement
Peanuts	5 mg	36%
Walnut	2 mg	14%
Acorns, dried	1 mg	7%
Pine nuts	5.5 mg	39%
Cashews	3.8 mg	27%
Sesame	16 mg	114%
Almonds	4.2 mg	30%
Sunflower seeds (sunflower seeds)	6.1 mg	44%
Pistachios	3.9 mg	28%
Hazelnuts	4.7 mg	34%

The iron content in cereals, cereal products and pulses:

Product name	The content of iron in 100g	The percentage of daily requirement
Peas (shelled)	7 mg	50%
Green peas (fresh)	0.7 mg	5%
Buckwheat (grain)	8.3 mg	59%
Buckwheat (groats)	4.9 mg	35%
Buckwheat (unground)	6.7 mg	48%
Corn grits	2.7 mg	19%
Semolina	1 mg	7%
Eyeglasses	3.9 mg	28%
Pearl barley	1.8 mg	13%
Wheat groats	4.7 mg	34%
Groats hulled millet (polished)	2.7 mg	19%
Rice	1 mg	7%
Barley groats	1.8 mg	13%
Sweet corn	0.5 mg	4%
Macaroni from a flour of 1 grade	2.5 mg	18%
Pasta from flour V/s	1.6 mg	11%
Mash	6 mg	43%
Buckwheat flour	4.1 mg	29%
Corn flour	2.7 mg	19%
Oat flour	3.6 mg	26%
Oat flour (oatmeal)	3 mg	21%
Wheat flour of 1 grade	2.1 mg	15%
Wheat flour 2nd grade	3.9 mg	28%
The flour	1.2 mg	9%
Flour Wallpaper	4.7 mg	34%
Flour rye	3.5 mg	25%
Rye flour wholemeal	4.1 mg	29%
Flour rye seeded	2.9 mg	21%
Rice flour	1.3 mg	9%
Chickpeas	2.6 mg	19%
Oats (grain)	5.5 mg	39%
Oat bran	5.4 mg	39%
Wheat bran	14 mg	100%
Wheat (grain, soft variety)	5.4 mg	39%
Wheat (grain, hard grade)	5.3 mg	38%
Rice (grain)	2.1 mg	15%
Rye (grain)	5.4 mg	39%
Soybean (grain)	9.7 mg	69%
Beans (grain)	5.9 mg	42%
Beans (legumes)	1.1 mg	8%
Oat flakes “Hercules”	3.6 mg	26%
Lentils (grain)	11.8 mg	84%
Barley (grain)	7.4 mg	53%

The content of iron in meat, fish and seafood:

Product name	The content of iron in 100g	The percentage of daily requirement
Roach	0.8 mg	6%
Salmon	0.6 mg	4%
Caviar red caviar	1.8 mg	13%
Pollock ROE	1.5 mg	11%
Caviar black granular	2.4 mg	17%
Squid	1.1 mg	8%
Flounder	0.7 mg	5%
Chum	0.6 mg	4%
Sprat Baltic	1.4 mg	10%
Sprat Caspian	1.4 mg	10%
Shrimp	1.8 mg	13%
Bream	0.3 mg	2%
Salmon Atlantic (salmon)	0.8 mg	6%
Mussels	3.2 mg	23%
Pollock	0.8 mg	6%
Capelin	0.4 mg	3%
Meat (lamb)	2 mg	14%
Meat (beef)	2.7 mg	19%
Meat (Turkey)	1.4 mg	10%
Meat (rabbit)	3.3 mg	24%
Meat (chicken)	1.6 mg	11%
Meat (pork fat)	1.4 mg	10%
Meat (pork meat)	1.7 mg	12%
Meat (broiler chickens)	1.3 mg	9%
Cod	0.7 mg	5%
Grouper	0.9 mg	6%
Perch river	0.7 mg	5%
Sturgeon	0.7 mg	5%
Halibut	0.7 mg	5%
Beef liver	6.9 mg	49%
Haddock	0.7 mg	5%
Kidney beef	6 mg	43%
Cancer river	1.8 mg	13%
Carp	0.6 mg	4%
Herring	1 mg	7%
Herring fatty	1 mg	7%
Herring lean	1 mg	7%
Herring srednebelaya	1.1 mg	8%
Mackerel	1.7 mg	12%
Som	1 mg	7%
Mackerel	1.1 mg	8%
Sudak	0.5 mg	4%
Cod	0.5 mg	4%
Tuna	1 mg	7%
Acne	0.4 mg	3%
Oyster	6.2 mg	44%
Heck	0.7 mg	5%
Pike	0.7 mg	5%

The iron content in eggs and egg products:

Product name	The content of iron in 100g	The percentage of daily requirement
Egg protein	0.2 mg	1%
Egg yolk	6.7 mg	48%
Egg powder	8.9 mg	64%
Chicken egg	2.5 mg	18%
Quail egg	3.2 mg	23%

The iron content in dairy products:

Product name	The content of iron in 100g	The percentage of daily requirement
Cheese (from cow’s milk)	0.7 mg	5%
The mass of curd is 16.5% fat	0.4 mg	3%
Condensed milk with sugar 5%	0.2 mg	1%
Condensed milk with sugar 8,5%	0.2 mg	1%
Condensed milk with sugar low-fat	0.2 mg	1%
Dry milk 15%	0.5 mg	4%
Milk powder 25%	0.5 mg	4%
Milk skimmed	1 mg	7%
Ice cream	0.2 mg	1%
Cream 20%	0.2 mg	1%
Cream 25%	0.2 mg	1%
35% cream	0.2 mg	1%
Cream powder 42%	0.6 mg	4%
Sour cream 15%	0.2 mg	1%
Sour cream 20%	0.2 mg	1%
Sour cream 25%	0.3 mg	2%
Sour cream 30%	0.3 mg	2%
Cheese “Adygeysky”	0.6 mg	4%
Cheese “Gollandskiy” 45%	0.7 mg	5%
Cheese “Camembert”	0.3 mg	2%
Parmesan Cheese	0.82 mg	6%
Cheese “Poshehonsky” 45%	1 mg	7%
Cheese “Roquefort” 50%	1 mg	7%
Cheese “Russian” 50%	1 mg	7%
Cheese “Suluguni”	0.6 mg	4%
Feta Cheese	0.65 mg	5%
Cheese Cheddar 50%	1 mg	7%
Cheese Swiss 50%	0.8 mg	6%
Gouda Cheese	0.24 mg	2%
Low-fat cheese	0.3 mg	2%
Cheese “Sausage”	0.9 mg	6%
Cheese “Russian”	0.8 mg	6%
Glazed curds of 27.7% fat	1.5 mg	11%
Cheese 11%	0.3 mg	2%
Cheese 18% (bold)	0.5 mg	4%
Cheese 2%	0.3 mg	2%
Curd 4%	0.4 mg	3%
Curd 5%	0.4 mg	3%
Cottage cheese 9% (bold)	0.4 mg	3%
Curd	0.3 mg	2%

The iron content in fruits, berries, vegetables, dried fruits:

Product name	The content of iron in 100g	The percentage of daily requirement
Apricot	0.7 mg	5%
Avocado	0.5 mg	4%
Quince	3 mg	21%
Plum	1.9 mg	14%
Pineapple	0.3 mg	2%
Orange	0.3 mg	2%
Watermelon	1 mg	7%
Basil (green)	3.2 mg	23%
Eggplant	0.4 mg	3%
Banana	0.6 mg	4%
Cranberries	0.4 mg	3%
Rutabaga	1.5 mg	11%
Grapes	0.6 mg	4%
Cherry	0.5 mg	4%
Blueberries	0.8 mg	6%
Garnet	1 mg	7%
Grapefruit	0.5 mg	4%
Pear	2.3 mg	16%
Pear dried	1.8 mg	13%
Durian	0.4 mg	3%
Melon	1 mg	7%
BlackBerry	1 mg	7%
Strawberries	1.2 mg	9%
Raisins	3 mg	21%
Ginger (root)	0.6 mg	4%
Fresh figs	3.2 mg	23%
Figs dried	0.3 mg	2%
Zucchini	0.4 mg	3%
Cabbage	0.6 mg	4%
Broccoli	0.73 mg	5%
Brussels sprouts	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Cabbage, red,	0.6 mg	4%
Cabbage	0.3 mg	2%
Savoy cabbages	0.4 mg	3%
Cauliflower	1.4 mg	10%
Potatoes	0.9 mg	6%
Kiwi	0.8 mg	6%
Cilantro (green)	1.8 mg	13%
Cranberry	0.6 mg	4%
Cress (greens)	1.3 mg	9%
Gooseberry	0.8 mg	6%
Dried apricots	3.2 mg	23%
Lemon	0.6 mg	4%
Dandelion leaves (greens)	3.1 mg	22%
Green onions (the pen)	1 mg	7%
Leek	1 mg	7%
Onion	0.8 mg	6%
Raspberry	1.2 mg	9%
Mango	0.2 mg	1%
Carrots	0.7 mg	5%
Cloudberry	0.7 mg	5%
Seaweed	16 mg	114%
Nectarine	0.28 mg	2%
Sea buckthorn	1.4 mg	10%
Cucumber	0.6 mg	4%
Papaya	0.25 mg	2%
Fern	1.3 mg	9%
Parsnip (root)	0.6 mg	4%
Sweet pepper (Bulgarian)	0.5 mg	4%
Peach	0.6 mg	4%
Peach dried	3 mg	21%
Parsley (green)	1.9 mg	14%
Parsley (root)	0.7 mg	5%
Tomato (tomato)	0.9 mg	6%
Rhubarb (greens)	0.6 mg	4%
Radishes	1 mg	7%
Black radish	1.2 mg	9%
Turnips	0.9 mg	6%
Rowan red	2 mg	14%
Aronia	1.1 mg	8%
Lettuce (greens)	0.6 mg	4%
Beets	1.4 mg	10%
Celery (green)	1.3 mg	9%
Celery (root)	0.5 mg	4%
Drain	0.5 mg	4%
White currants	0.5 mg	4%
Red currants	0.9 mg	6%
Black currants	1.3 mg	9%
Asparagus (green)	0.9 mg	6%
Jerusalem artichoke	0.4 mg	3%
Pumpkin	0.4 mg	3%
Dill (greens)	1.6 mg	11%
Apricots	3.2 mg	23%
Dates	1.5 mg	11%
Horseradish (root)	2 mg	14%
Persimmon	2.5 mg	18%
Cherry	1.8 mg	13%
Blueberries	0.7 mg	5%
Prunes	3 mg	21%
Garlic	1.5 mg	11%
Briar	1.3 mg	9%
Spinach (greens)	3.5 mg	25%
Sorrel (greens)	2 mg	14%
Apples	2.2 mg	16%
Apples dried	6 mg	43%

The content of iron in mushrooms:

Product name	The content of iron in 100g	The percentage of daily requirement
Oyster mushrooms	1.3 mg	9%
Mushroom ginger	2.7 mg	19%
Morel mushroom	12.2 mg	87%
White mushrooms	0.5 mg	4%
White mushrooms, dried	4.1 mg	29%
Chanterelle mushrooms	0.7 mg	5%
Mushrooms mushrooms	0.8 mg	6%
Mushrooms boletus	0.3 mg	2%
Mushrooms aspen mushrooms	0.3 mg	2%
Mushrooms Russula	0.6 mg	4%
Mushrooms	0.3 mg	2%
Shiitake mushrooms	0.4 mg	3%