Foods

Iron in food, by the portion you actually eat.

A food table lists iron per 100 g. You eat a handful of seeds, a tin of fish or a bowl of lentils. Here is each food by the portion, with the kind of iron it carries and what lets it in.

94 foods

The most iron per portion

Liver, shellfish, blood sausage, beans and lentils lead. Seeds and dark chocolate look rich per 100 g but come in small portions.

Every food, by shelf

Heme iron
Non-heme iron
Next to no iron

Meat

Food	Portion	Iron per portion	Per 100 g
Blood sausage2 thick slices	2 thick slices	17.5 mg	17.5 mg
Beef steak1 steak	1 steak	3.9 mg	2.6 mg
Beef mince125 g, cooked	125 g, cooked	3.5 mg	2.8 mg
Lamb150 g	150 g	2.9 mg	1.9 mg
Veal150 g	150 g	1.7 mg	1.1 mg
Turkey150 g	150 g	1.7 mg	1.1 mg
Pork1 chop	1 chop	1.4 mg	0.9 mg
Chicken breast1 breast	1 breast	0.8 mg	0.5 mg

Organ meat

Food	Portion	Iron per portion	Per 100 g
Pork liver1 small slice	1 small slice	15.2 mg	17.9 mg
Chicken liver4 livers	4 livers	12.9 mg	12.9 mg
Beef liver1 slice	1 slice	6.5 mg	6.5 mg
Chicken liver pâté2 tbsp	2 tbsp	4.6 mg	9.2 mg

Fish

Food	Portion	Iron per portion	Per 100 g
Sardines in olive oil1 small tin, drained	1 small tin, drained	2.6 mg	2.9 mg
Mackerel1 fillet	1 fillet	1.6 mg	1.6 mg
Tuna1 tin, drained	1 tin, drained	1.6 mg	1.3 mg
Herring2 small fillets	2 small fillets	1.2 mg	1.2 mg
Cod1 fillet	1 fillet	0.8 mg	0.5 mg
Salmon1 fillet	1 fillet	0.5 mg	0.3 mg

Shellfish

Food	Portion	Iron per portion	Per 100 g
Mussels1 bowl, shelled	1 bowl, shelled	10.1 mg	6.7 mg
Prawns120 g	120 g	0.6 mg	0.5 mg

Eggs

Food	Portion	Iron per portion	Per 100 g
Eggs2 eggs	2 eggs	1.8 mg	1.8 mg

Beans, lentils and tofu

Food	Portion	Iron per portion	Per 100 g
Tofuhalf a block	half a block	6.8 mg	5.4 mg
White beans1 cup cooked	1 cup cooked	6.7 mg	3.7 mg
Lentils1 cup cooked	1 cup cooked	6.6 mg	3.3 mg
Red kidney beans1 cup cooked	1 cup cooked	5.2 mg	2.9 mg
Chickpeas1 cup cooked	1 cup cooked	4.6 mg	2.9 mg
Split peas1 cup cooked	1 cup cooked	2.6 mg	1.3 mg
Hummus3 tbsp	3 tbsp	1.4 mg	2.4 mg

Seeds

Food	Portion	Iron per portion	Per 100 g
Pumpkin seedsa small handful	a small handful	2.6 mg	8.8 mg
Sesame seeds1 tbsp	1 tbsp	1.5 mg	14.6 mg
Tahini1 tbsp	1 tbsp	1.3 mg	8.9 mg
Chia seeds1 tbsp	1 tbsp	1.2 mg	7.7 mg
Flaxseed1 tbsp	1 tbsp	0.6 mg	5.7 mg

Nuts

Food	Portion	Iron per portion	Per 100 g
Cashewsa small handful	a small handful	2 mg	6.7 mg
Hazelnutsa small handful	a small handful	1.4 mg	4.7 mg
Almondsa small handful	a small handful	1.1 mg	3.7 mg

Grains and bread

Food	Portion	Iron per portion	Per 100 g
Quinoa1 cup cooked	1 cup cooked	2.8 mg	1.5 mg
Oat porridge1 bowl	1 bowl	2.3 mg	0.9 mg
Dark rye bread2 slices	2 slices	1.8 mg	3 mg
Granolahalf a cup	half a cup	1.5 mg	3 mg
Wholegrain bread2 slices	2 slices	1.5 mg	2.5 mg
Buckwheat1 cup cooked	1 cup cooked	1.4 mg	0.8 mg
Pasta1 cup cooked	1 cup cooked	0.7 mg	0.5 mg
Sourdough bread2 slices	2 slices	0.6 mg	1 mg
White rice1 cup cooked	1 cup cooked	0.3 mg	0.2 mg

Vegetables

Food	Portion	Iron per portion	Per 100 g
Sun-dried tomatoes4 pieces	4 pieces	1.8 mg	9.1 mg
Sauerkrauthalf a cup	half a cup	1.5 mg	1.5 mg
Sweet potato1 medium, baked	1 medium, baked	1.1 mg	0.7 mg
Tomato paste2 tbsp	2 tbsp	0.9 mg	3 mg
Pumpkin1 cup cooked	1 cup cooked	0.9 mg	0.6 mg
Beetroot1 beet	1 beet	0.8 mg	0.8 mg
Broccoli1 cup cooked	1 cup cooked	0.6 mg	0.7 mg
Potatoes2 small	2 small	0.6 mg	0.4 mg
Red bell pepper1 pepper	1 pepper	0.5 mg	0.4 mg
Aubergine1 small, roasted	1 small, roasted	0.5 mg	0.3 mg
Tomato1 tomato	1 tomato	0.4 mg	0.3 mg
Carrot1 carrot	1 carrot	0.2 mg	0.3 mg
Mushroomsa handful, cooked	a handful, cooked	0.2 mg	0.3 mg

Leafy greens

Food	Portion	Iron per portion	Per 100 g
Spinach2 handfuls, raw	2 handfuls, raw	1.6 mg	2.7 mg
Kale2 handfuls, raw	2 handfuls, raw	0.9 mg	1.5 mg
Rocketa handful	a handful	0.3 mg	1.5 mg

Herbs

Food	Portion	Iron per portion	Per 100 g
Parsleya small handful, chopped	a small handful, chopped	0.6 mg	6.2 mg
Dill1 tbsp, chopped	1 tbsp, chopped	0.3 mg	6.6 mg
Basila few leaves	a few leaves	0.2 mg	3.2 mg

Fruit

Food	Portion	Iron per portion	Per 100 g
Blackcurrantshalf a cup	half a cup	1.2 mg	1.5 mg
Strawberries1 cup	1 cup	0.6 mg	0.4 mg
Avocadohalf an avocado	half an avocado	0.5 mg	0.6 mg
Kiwi1 kiwi	1 kiwi	0.2 mg	0.3 mg
Blueberrieshalf a cup	half a cup	0.2 mg	0.3 mg
Pomegranate2 tbsp seeds	2 tbsp seeds	0.1 mg	0.3 mg
Orange1 orange	1 orange	0.1 mg	0.1 mg
Grapefruithalf a grapefruit	half a grapefruit	0.1 mg	0.1 mg
Lemon juice1 tbsp	1 tbsp	0 mg	0.1 mg
Sea buckthorn2 tbsp	2 tbsp	0 mg	0.1 mg

Dairy

Food	Portion	Iron per portion	Per 100 g
Fetaa small chunk	a small chunk	0.4 mg	0.7 mg
Natural yogurt1 small pot	1 small pot	0.2 mg	0.1 mg
Cottage cheese150 g	150 g	0.2 mg	0.1 mg
Hard cheese2 slices	2 slices	0.1 mg	0.2 mg
Sour cream2 tbsp	2 tbsp	0 mg	0.1 mg

Drinks

Food	Portion	Iron per portion	Per 100 g
Cocoa1 mug	1 mug	1 mg	0.4 mg
Red wine1 glass	1 glass	0.8 mg	0.5 mg
Almond milk1 glass	1 glass	0.6 mg	0.3 mg
Matcha1 cup	1 cup	0.4 mg	0.2 mg
Orange juice1 glass	1 glass	0.4 mg	0.2 mg
Chamomile tea1 mug	1 mug	0.3 mg	0.1 mg
Coffee1 cup	1 cup	0 mg	0 mg
Black tea1 mug	1 mug	0 mg	0 mg
Green tea1 mug	1 mug	0 mg	0 mg
Milk1 glass	1 glass	0 mg	0 mg
Kefir1 glass	1 glass	0 mg	0 mg

Fats

Food	Portion	Iron per portion	Per 100 g
Olive oil2 tsp	2 tsp	0.1 mg	0.6 mg
Butter2 tsp	2 tsp	0 mg	0 mg

Other

Food	Portion	Iron per portion	Per 100 g
Dark chocolate2 squares	2 squares	2.4 mg	11.9 mg
Coconut milk4 tbsp	4 tbsp	1 mg	1.6 mg

Iron is from USDA FoodData Central (SR Legacy) and the Swedish Food Agency's food database, for each food as it is usually eaten, rounded to one decimal. The share is of 18 mg a day, the amount advised for women aged 19 to 50.

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