Nutritions

Nutritions information

Always complete from a to zinc.

All you need to know

about foods Nutritions

Iron

Iron

Categories

Mineral

Type

Heavy Mineral

Daily Need

Males: 8 mg

Females: 18 mg

Daily Need

Males :

8 mg

Females :

18 mg

Supplements Max Limit

Males : 45 mg

Females : 45 mg

Supplements Max Limit

Males :

45 mg

Females :

45 mg

Description :

Iron is a mineral vital to the proper function of hemoglobin, a protein needed to transport oxygen in the blood. Iron also has a role in a variety of other important processes in the body.
A shortage of iron in the blood can lead to a range of serious health problems, including iron deficiency anemia.

Benefits :

Boost-Hemoglobin

Energy

Healthy-Pregnancy

Treats-Anemia

Toxicity:

Constipation

Heart-Rhythm-Disturbances

Stomachache

Vomiting

Source (Per 100g) :

124 mg

89.8 mg

Spearmint (Dried)

87.5 mg

Marjoram (Dried)

82.7 mg

66.4 mg

Turmeric (Ground)

55 mg

48.8 mg

43 mg

Coriander (Dried)

42.5 mg

37 mg

Oregano (Dried)

36.8 mg

Tarragon (Dried)

32.3 mg

30.5 mg

Rosemary (Dried)

29.2 mg

28.1 mg

23.554 mg

Parsley (Dried)

22 mg

18.5 mg

Matcha (Powder)

17 mg

14.6 mg

14.3 mg

14 mg

13.9 mg

Mushrooms (Morel)

12.2 mg

11.9 mg

Cloves (Ground)

11.8 mg

11.1 mg

9.76 mg

9.71 mg

Liver (Chicken)

8.99 mg

Cinnamon (Ground)

8.32 mg

6.68 mg

6.65 mg

6.59 mg

6.2 mg

5.53 mg

5.08 mg

4.97 mg

4.86 mg

4.76 mg

4.7 mg

4.6 mg

Liver (New Zealand Lamb)

4.6 mg

4.57 mg

4.36 mg

Medium White Rice (Enriched)

4.36 mg

Long White Rice (Enriched)

4.31 mg

Almond (Butter)

4.11 mg

4.1 mg

Pistachio (roasted with salt)

4.03 mg

Pistachio (Roasted)

4.03 mg

3.92 mg

Peanuts (Spanish)

3.91 mg

3.85 mg

3.71 mg

Dried Strawberry

3.69 mg

3.65 mg

3.64 mg

Mushrooms (Chanterelle)

3.47 mg

Almond (Blanched)

3.28 mg

3.25 mg

3.22 mg

Almond (Roasted with Salt)

3.17 mg

3.17 mg

3.12 mg

Beef Tenderloin

3.11 mg

Nutmeg (Ground)

3.04 mg

3.01 mg

Grape Leaves (Pickled)

2.98 mg

2.91 mg

2.71 mg

2.63 mg

2.63 mg

2.57 mg

Peanuts (Virginia)

2.55 mg

Medium Rye Flour

2.54 mg

2.53 mg

Persimmons (USA)

2.5 mg

2.5 mg

2.46 mg

2.43 mg

Popcorn (No Salt & Oil)

2.28 mg

2.22 mg

2.14 mg

2.1 mg

Peanuts (Valencia)

2.09 mg

1.96 mg

1.85 mg

1.8 mg

Medium Brown Rice

1.8 mg

1.78 mg

1.77 mg

1.75 mg

1.7 mg

Atlantic Mackerel

1.63 mg

1.61 mg

1.6 mg

1.6 mg

Passion Fruit (Purple)

1.6 mg

Currant (Black)

1.54 mg

Komatsuna (Spinach)

1.5 mg

1.48 mg

1.47 mg

1.46 mg

Brussels Sprouts

1.4 mg

Mushrooms (Oyster)

1.33 mg

1.31 mg

1.3 mg

1.3 mg

1.3 mg

Long Brown Rice

1.29 mg

1.28 mg

1.28 mg

1.24 mg

1.24 mg

1.22 mg

Green Chili Pepper

1.2 mg

Lettuce Leaf (Red)

1.2 mg

Mushrooms (Enoki)

1.15 mg

1.13 mg

Pacific Herring

1.12 mg

Atlantic Herring

1.1 mg

Passion Fruit (Yellow)

1.1 mg

1.04 mg

1.03 mg

Red Chili Pepper

1.03 mg

Dates (Deglet Noor)

1.02 mg

1.02 mg

1.01 mg

1 mg

Currant (White)

1 mg

0.97 mg

Romaine Lettuce

0.97 mg

Sweet Potato Leaves

0.97 mg

Light Rye Flour

0.91 mg

0.9 mg

Dates (Medjool)

0.9 mg

Freshwater Drum

0.9 mg

0.9 mg

0.89 mg

Leopard Coral Grouper

0.89 mg

Lettuce Leaf (Green)

0.86 mg

Orange (Kumquat)

0.86 mg

Potatoes (Russet)

0.86 mg

0.86 mg

0.84 mg

0.83 mg

0.83 mg

0.81 mg

0.8 mg

Cabbage (Pak-Choi)

0.8 mg

0.8 mg

Long White Rice

0.8 mg

Medium White Rice

0.8 mg

New Zealand spinach

0.8 mg

0.8 mg

0.8 mg

Short White Rice

0.8 mg

0.8 mg

0.79 mg

0.74 mg

Japanese Persimmons (Dried)

0.74 mg

Mushrooms (Beech)

0.74 mg

0.73 mg

Green Cauliflower

0.73 mg

0.73 mg

Balsamic Vinegar

0.72 mg

Apple (Custard)

0.71 mg

0.7 mg

0.7 mg

Butternut Squash

0.7 mg

0.7 mg

Mushrooms (lion's mane)

0.69 mg

0.69 mg

Greenland Halibut

0.66 mg

0.65 mg

0.62 mg

0.62 mg

0.62 mg

0.61 mg

0.6 mg

Florida Pompano

0.6 mg

0.6 mg

0.6 mg

Alaska King Crab

0.59 mg

Mushrooms (Wood Ear)

0.56 mg

0.56 mg

0.55 mg

0.55 mg

0.55 mg

0.54 mg

0.53 mg

Potatoes (White)

0.52 mg

0.52 mg

0.52 mg

0.52 mg

0.51 mg

0.5 mg

0.5 mg

Mushrooms (White)

0.5 mg

Mushrooms (Pioppini)

0.49 mg

Tomatoes Yellow

0.49 mg

0.48 mg

Cabbage (Green)

0.47 mg

Tomatoes Orange

0.47 mg

0.47 mg

Atlantic Pollock

0.46 mg

Bell Pepper (Yallow)

0.46 mg

Pepper (Banana)

0.46 mg

0.46 mg

Crookneck Squash

0.44 mg

Spanish Mackerel

0.44 mg

Bell Pepper (Red)

0.43 mg

0.43 mg

0.42 mg

Iceberg Lettuce

0.41 mg

Mushrooms (Shiitake)

0.41 mg

0.41 mg

Cabbage (Savoy)

0.4 mg

0.4 mg

0.4 mg

Mushrooms (Brown)

0.4 mg

Plum (Victoria)

0.4 mg

0.4 mg

Zucchini (Golden)

0.4 mg

0.39 mg

0.38 mg

0.38 mg

0.38 mg

Atlantic Croaker

0.37 mg

Bell Pepper (Orange)

0.37 mg

0.37 mg

0.37 mg

0.37 mg

0.37 mg

0.36 mg

European Turbot

0.36 mg

Passion Fruit Juice (Yellow)

0.36 mg

Bell Pepper (Green)

0.34 mg

Mushrooms (King Oyster)

0.34 mg

0.34 mg

Tomatoes (Cherry)

0.34 mg

Tomatoes (Grape)

0.33 mg

0.32 mg

0.32 mg

0.32 mg

0.32 mg

0.32 mg

Cabbage (Pe-Tsai)

0.31 mg

0.31 mg

0.31 mg

Mushrooms (Portabella)

0.31 mg

Mushrooms Crimini

0.31 mg

Spaghetti Squash

0.31 mg

0.3 mg

Channel Catfish

0.3 mg

Mushrooms (Maitake)

0.3 mg

Pears (Prickly)

0.3 mg

0.3 mg

0.29 mg

0.28 mg

0.28 mg

0.28 mg

0.28 mg

Peaches (Nectarines)

0.28 mg

0.27 mg

Tomatoes (Roma)

0.27 mg

0.27 mg

0.26 mg

0.26 mg

Northern Lobster

0.26 mg

0.25 mg

Peaches (Yellow)

0.25 mg

Peppers (Jalapeno)

0.25 mg

0.25 mg

Passion Fruit Juice (Purple)

0.24 mg

Pears (Green Anjou)

0.24 mg

0.24 mg

0.24 mg

0.23 mg

0.23 mg

0.23 mg

Guava (Strawberry)

0.22 mg

0.21 mg

0.2 mg

0.2 mg

0.2 mg

0.2 mg

0.19 mg

Pears (Bartlett)

0.19 mg

Pears (Red Anjou)

0.19 mg

0.18 mg

0.17 mg

0.17 mg

0.17 mg

0.16 mg

Apple (Granny Smith)

0.15 mg

0.15 mg

0.15 mg

0.15 mg

Persimmons (Japanese)

0.15 mg

Tangerines (Mandarin)

0.15 mg

Apple (Golden Delicious)

0.13 mg

Orange (navels)

0.13 mg

0.12 mg

0.12 mg

Apple (Red Delicious)

0.11 mg

0.1 mg

Apple (Honeycrisp)

0.1 mg

Atlantic Wolffish

0.09 mg

0.09 mg

Orange (Florida)

0.09 mg

Orange (Valencias)

0.09 mg

Grapefruit (Red)

0.08 mg

0.08 mg

0.07 mg

Grapefruit (White)

0.06 mg