Iron, Fe

Recommended Amounts

The Daily Value (DV) for Iron, Fe is 18 mg daily.

Foods rich in Iron, Fe

Nuts, cashew nuts, raw

Brown and white beans in clear glass bowl

Beans, cannellini, dry

Cookies, molasses

A bowl of blood oranges and a bottle of wine

Blood sausage

Nuts, cashew nuts, raw

Water with ice near pea in bowl and pomegranate juice

Blackeye pea, dry

Nuts, pine nuts, raw

Seeds, sunflower seed kernels, dry roasted, with salt added

Vital wheat gluten

A stack of crackers sitting on top of a white box

Crackers, wheat, reduced fat

A platter of cheese, crackers, nuts, and olives

Crackers, cheese, reduced fat

A stack of cookies with powdered sugar on top

Molasses

Tomato powder

Egg, yolk, raw, frozen, pasteurized

Oats, whole grain, rolled, old fashioned

Egg, yolk, raw, frozen, pasteurized

Almond butter, creamy

Yeast extract spread

Millet flour

Nuts, pistachio nuts, raw

A ladybug sitting on top of a tree branch

Flour, whole wheat, unenriched

Chicken, meatless, breaded, fried

Oats, whole grain, steel cut

Seeds, sunflower seed kernels, dry roasted, with salt added

Flour, spelt, whole grain

A pile of almonds sitting on top of each other

Nuts, almonds, dry roasted, with salt added

Brown coffee beans in close up photography

Nuts, macadamia nuts, raw

Glutino, Gluten Free Wafers, Milk Chocolate

Bread, wheat

A glass of milk, crackers and an apple on a table

Crackers, milk

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

A platter of cheese and crackers on a table

Crackers, cheese, whole grain

Nuts, pistachio nuts, raw

Bread, oat bran, toasted

Phyllo dough

Cookie, vanilla with caramel, coconut, and chocolate coating

Nuts, almonds, dry roasted, with salt added

Bread, oat bran

Dandelion greens, raw

Bread, rye, toasted

Restaurant, Chinese, sweet and sour pork

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Cookie, chocolate, with icing or coating

Bread, oatmeal, toasted

Bread, whole-wheat, commercially prepared

Bread, whole-wheat, commercially prepared

Buckwheat, whole grain

Cookie, butter or sugar, with chocolate icing or filling

Flour, semolina, fine

Hummus, commercial

Candies, milk chocolate

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Bread, potato

Beef, ground, 90% lean meat / 10% fat, raw

Buckwheat

Asparagus, raw

Broccoli raab, raw

Beef, ground, 90% lean meat / 10% fat, raw

Cookie, with peanut butter filling, chocolate-coated

Figs, dried, uncooked

Croissants, butter

Figs, dried, uncooked

Beef, ground, 80% lean meat / 20% fat, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Nuts, macadamia nuts, raw

Peanut butter, creamy

Pancakes, plain, reduced fat

Garlic, raw

Potato pancakes

Mustard greens, raw

Mustard, prepared, yellow

Kale, raw

Chives, raw

Kale, raw

Mustard, prepared, yellow

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Peanuts, raw

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Flour, rice, brown

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Brussels sprouts, raw

Potato flour

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Sausage, turkey, breakfast links, mild, raw

Sausage, Italian, pork, mild, cooked, pan-fried

Broccoli raab, cooked

Spinach, baby

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Sausage, Italian, pork, mild, cooked, pan-fried

Spinach souffle

Turkey, ground, 93% lean, 7% fat, raw

Sausage, turkey, breakfast links, mild, raw

Frankfurter, beef, unheated

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Frankfurter, beef, unheated

Ice cream cookie sandwich

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

Spinach, mature

Beans, snap, green, raw

Flour, 00

Lettuce, cos or romaine, raw

Cream puff, eclair, custard or cream filled, iced

Lettuce, cos or romaine, raw

Cheese, parmesan, dry grated, reduced fat

Carrots, baby, raw

Beans, snap, green, canned, regular pack, drained solids

Restaurant, Latino, tamale, pork

Pickle relish, sweet

Chicken spread

Restaurant, Latino, tamale, pork

Kale, frozen, cooked, boiled, drained, without salt

Cheese, parmesan, hard

Chicken, ground, raw

Cookies, coconut macaroon

Beets, raw

Cabbage, red, raw

Pork, ground, raw

Beans, snap, green, canned, regular pack, drained solids

Sauce, pasta, spaghetti/marinara, ready-to-serve

Eggplant, pickled

Cheese, romano

Cheese, colby

Bread, french or vienna, whole wheat

Broccoli, raw

Sauce, pasta, spaghetti/marinara, ready-to-serve

Mushroom, lion's mane

Restaurant, Chinese, fried rice, without meat

Beans, snap, green, raw

Cheese, feta

Sauce, barbecue

Blackberries, raw

Broccoli, chinese, raw

Cheese, Mexican blend

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Ham salad spread

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Radicchio, raw

Broccoli, chinese, cooked

Soy milk, unsweetened, plain, shelf stable

Cheese, provolone

Cheese, provolone, reduced fat

Wasabi

Cheese, brie

Potato salad with egg

Pie, peach

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Cheese, parmesan, grated

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Cornstarch

Collards, raw

Pepper, banana, raw

Restaurant, Chinese, fried rice, without meat

Raspberries, raw

Vinegar, red wine

Cheese, parmesan, grated

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Cheese, brick

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Honey

Cauliflower, raw

Sauce, salsa, ready-to-serve

Strudel, apple

Sauce, salsa, ready-to-serve

Strawberries, raw

Cheese, muenster

Lettuce, leaf, red, raw

Kohlrabi, raw

Sweet potatoes, orange flesh, without skin, raw

Potatoes, red, without skin, raw

Potatoes, russet, without skin, raw

Melons, cantaloupe, raw

Potatoes, gold, without skin, raw

Peppers, bell, orange, raw

Cheese spread, American or Cheddar cheese base, reduced fat

Peppers, bell, yellow, raw

Peppers, bell, red, raw

Peaches, yellow, raw

Blueberries, raw

Cheese, camembert

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Lettuce, leaf, green, raw

Kiwifruit, green, raw

Carrots, raw

Nectarines, raw

Almond milk, unsweetened, plain, shelf stable

Cucumber, with peel, raw

Nectarines, raw

Blueberries, raw

Strawberries, raw

Lettuce, romaine, green, raw

Pickles, cucumber, dill or kosher dill

Kiwifruit, green, raw

Glutino, Gluten Free Cookies, Vanilla Creme

Pickles, cucumber, dill or kosher dill

Mushrooms, white button

Cheese, mozzarella, low moisture, part-skim

Flour, rice, white, unenriched

Melons, cantaloupe, raw

Onions, raw

Ice cream, soft serve, chocolate

Celery, raw

Watercress, raw

Eggnog

Cheese, mozzarella, low moisture, part-skim

Grapes, green, seedless, raw

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Jellies

Peppers, bell, green, raw

Cheese, dry white, queso seco

Egg, white, raw, frozen, pasteurized

Cheese, dry white, queso seco

Cheese, Swiss, nonfat or fat free

Cheese, gruyere

Fish, haddock, raw

Dulce de Leche

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Fish, haddock, raw

Grapes, red, seedless, raw

Cheese, parmesan, grated, refrigerated

Sherbet, orange

Rice noodles, cooked

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Cheese, ricotta, whole milk

Cheese, limburger

Cheese, swiss

Cheese, cottage, lowfat, 2% milkfat

Cheese, swiss

Cheese, cottage, lowfat, 2% milkfat

Cheese, swiss

Tomato, roma

Cheese, cottage, with vegetables

Cheese, ricotta, whole milk

Yogurt, Greek, strawberry, nonfat

Carrots, baby, raw

Grapefruit juice, white, canned or bottled, unsweetened

Cheese, cottage, creamed, large or small curd

Sour cream, light

Grapefruit juice, white, canned or bottled, unsweetened

Apples, granny smith, with skin, raw

Cheese, feta, whole milk, crumbled

Cabbage, green, raw

Apples, gala, with skin, raw

Pineapple, raw

Sugars, granulated

Yogurt, plain, whole milk

Oil, coconut

Sugars, granulated

Applesauce, unsweetened, with added vitamin C

Fruit syrup

Egg, white, raw, frozen, pasteurized

Lettuce, iceberg, raw

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Milk, whole, 3.25% milkfat, with added vitamin D

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Reddi Wip Fat Free Whipped Topping

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Butter, salted

Apples, fuji, with skin, raw