Iron-Rich Foods Chart
Compare iron-rich foods by category, serving size and diet preference. See iron per serving, heme or non-heme type, and percent Daily Value.
Result
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Result
| Food | Iron / serving | Type | %DV |
|---|
Content values come from the listed reference. Heme type is a food-category label, not an absorption estimate.
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How this iron rich foods chart computes
This iron rich foods chart uses the listed USDA FoodData Central iron value per 100 g and converts it to the serving size you choose. Select a category, portion and diet preference to compare foods in that group.
Heme iron is shown for meat, poultry and fish entries in this reference. Plant foods are shown as non-heme iron. The source notes that absorption differs by type and can also be affected by foods eaten in the same meal; these values describe iron content, not absorption.
Percent Daily Value uses the fixed adult Daily Value of 18 mg. A single food value is not a diagnosis, and a clinician decides how to interpret health information for an individual.
iron per serving = iron per 100 g × serving grams ÷ 100; %DV = iron per serving ÷ 18 mg × 100 Values are rounded as reported by the source. This chart is a food reference, not medical advice.
Iron-rich foods chart FAQ
What does this chart show?
It estimates iron in the selected portion from the source value per 100 g, then shows the iron type and percent of the fixed 18 mg adult Daily Value.
What is the difference between heme and non-heme iron?
The source identifies iron from meat, poultry and fish as roughly 40% heme and iron from plants as entirely non-heme. The chart labels entries using those source-backed categories.
Why does serving size change the result?
The source values are reported per 100 g, so the result scales directly with the grams in the serving you select.
Does percent Daily Value tell me what I need personally?
No. It is a label reference based on 18 mg for adults. Individual needs vary, and a clinician decides how to interpret nutrition information for you.
Are these values a diagnosis or treatment recommendation?
No. This is a food composition reference only. A single food value is not a diagnosis, and the tool does not recommend supplements, drugs or doses.