EXPLORE A NUTRIENT
Iron
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element Fe is reported in mg; its amount does not identify a particular compound. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Element Fe, atomic number 26. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
187 foods with data 19 not reported, excluded from ranking
- Black pepper
Black pepper spice.
9.71 mg - Octopus
Mollusks, octopus, common, cooked, moist heat, exactly as identified by USDA.
9.54 mg - Oysters
Mollusks, oyster, Pacific, cooked, moist heat, exactly as identified by USDA.
9.2 mg - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
8.82 mg - Cinnamon
Spices, cinnamon, ground, exactly as identified by USDA.
8.32 mg - Hulled hemp seeds
Seeds, hemp seed, hulled, exactly as identified by USDA.
7.95 mg - Blue mussels
Blue mussels, cooked with moist heat.
6.72 mg - Dill
Dill weed, fresh, exactly as identified by USDA.
6.59 mg - Parsley
Parsley, fresh, exactly as identified by USDA.
6.2 mg - Chia seeds
Chia seeds, dry, raw.
6.043 mg - Cashews
Raw cashew kernels, as described by USDA.
5.988 mg - Flaxseed
Flaxseed; source does not specify grinding.
5.73 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Iron (Iron, Fe), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Iron: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is iron and what does it do?
Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.
How much iron do I need?
The amount of iron you need each day depends on your age, your sex, and whether you consume a mostly plant-based diet. Average daily recommended amounts are listed below in milligrams (mg). Vegetarians who do not eat meat, poultry, or seafood need almost twice as much iron as listed in the table because the body doesn’t absorb nonheme iron in plant foods as well as heme iron in animal foods.
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Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13