Iron
Carries oxygen through your blood.
What is Iron?
Iron is a mineral essential for making hemoglobin, the protein in red blood cells that carries oxygen around the body. It comes in two forms: heme iron (from animal foods), which is well absorbed, and non-heme iron (from plants), whose absorption improves with vitamin C.
Health benefits of Iron
- Carries oxygen from the lungs to every tissue
- Supports energy production and reduces fatigue
- Important for immune function
- Needed for normal growth and brain development
Top food sources of Iron
See full rankingRed meat, liver, shellfish, legumes, tofu, spinach and fortified cereals. Values shown per 100 g.
Spices, thyme, dried
124 mg 687% DV
Spices, basil, dried
90 mg 499% DV
Spearmint, dried
87 mg 486% DV
Spices, marjoram, dried
83 mg 460% DV
Whale, beluga, meat, dried (Alaska Native)
72 mg 402% DV
Cereals ready-to-eat, Ralston Enriched Bran flakes
68 mg 376% DV
Babyfood, cereal, oatmeal, with honey, dry
67 mg 374% DV
Spices, cumin seed
66 mg 369% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes
63 mg 350% DV
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios
62 mg 345% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes
62 mg 344% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19
60 mg 335% DV
How much Iron do you need?
The FDA Daily Value is 18 mg. Pairing plant sources with vitamin C improves absorption.
Iron deficiency
Iron deficiency is the most common nutritional deficiency worldwide, causing anemia, tiredness, pallor and shortness of breath.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Iron do?
Iron is a mineral essential for making hemoglobin, the protein in red blood cells that carries oxygen around the body. It comes in two forms: heme iron (from animal foods), which is well absorbed, and non-heme iron (from plants), whose absorption improves with vitamin C.
How much Iron do I need per day?
The FDA Daily Value is 18 mg. Pairing plant sources with vitamin C improves absorption.
Which foods are highest in Iron?
Per 100 g, some of the richest sources are Spices, thyme, dried, Spices, basil, dried, Spearmint, dried, Spices, marjoram, dried, Whale, beluga, meat, dried (Alaska Native).
What happens if I don't get enough Iron?
Iron deficiency is the most common nutritional deficiency worldwide, causing anemia, tiredness, pallor and shortness of breath.