Top 100 Foods Low In Iron
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Iron
18.0 mg
MALES18.0 mg
FEMALES27.0 mg
PREGNANT10.0 mg
BREASTFEEDING| Food Name | Common Serving | Amount (% RDI) |
|---|---|---|
| shea nut oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| beef tallow | per 1.0 tbsp (12.8g) | 0mg (0%) |
| almond oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| grapeseed oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| pears | per 1.0 fruit 2-1/4" high x 2-1/2" dia (122.0g) | 0mg (0%) |
| cod liver oil | per 1.0 tsp (4.5g) | 0mg (0%) |
| soybean mayonnaise | per 1.0 tbsp (15.0g) | 0mg (0%) |
| soybean oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| sour cream (fat free) | per 1.0 tablespoon (12.0g) | 0mg (0%) |
| lard | per 1.0 tbsp (12.8g) | 0mg (0%) |
| hazelnut oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| mayonnaise, low sodium | per 1.0 tbsp (14.0g) | 0mg (0%) |
| non-fat yogurt | per 1.0 cup (8 fl oz) (245.0g) | 0mg (0%) |
| walnut oil | per 1.0 tbsp (13.6g) | 0mg (0%) |
| palm kernel oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| duck fat | per 1.0 tbsp (12.8g) | 0mg (0%) |
| mayonnaise, imitation | per 1.0 tablespoon (14.1g) | 0mg (0%) |
| butter | per 1.0 pat (1" sq, 1/3" high) (3.8g) | 0mg (0%) |
| peanut oil | per 1.0 tbsp (13.5g) | 0mg (0%) |
| sunflower oil | per 1.0 tablespoon (13.6g) | 0mg (0%) |
| coconut oil | per 1.0 tbsp (13.6g) | 0mg (0%) |
| sour cream (light) | per 1.0 tablespoon (12.0g) | 0mg (0%) |
| sour cream | per 1.0 tbsp (12.0g) | 0mg (0%) |
| human breast milk | per 1.0 fl oz (30.8g) | 0mg (0%) |
| ginger | per 1.0 tsp (2.0g) | 0mg (0%) |
| olives | per 1.0 olive (2.7g) | 0mg (0%) |
| cream cheese | per 1.0 tbsp (14.5g) | 0mg (0%) |
| mayonnaise | per 1.0 tbsp (16.0g) | 0mg (0%) |
| mayonnaise type dressing | per 1.0 tbsp (14.7g) | 0mg (0%) |
| mayonnaise, fat-free | per 1.0 tbsp (16.0g) | 0mg (0%) |
| blue cheese dressing, fat-free | per 1.0 tbsp (17.0g) | 0mg (0%) |
| blue cheese dressing, light | per 1.0 tbsp (16.0g) | 0mg (0%) |
| egg white | per 1.0 large (33.0g) | 0mg (0%) |
| caesar dressing | per 1.0 tbsp (15.0g) | 0mg (0%) |
| arugula | per 1.0 leaf (2.0g) | 0mg (0%) |
| sandwich spread | per 1.0 tablespoon (15.0g) | 0mg (0%) |
| cheddar cheese | per 1.0 slice (2/3 oz) (19.0g) | 0mg (0%) |
| coleslaw dressing | per 1.0 tbsp (16.0g) | 0mg (0%) |
| cream cheese (low fat) | per 1.0 tbsp (18.0g) | 0mg (0%) |
| mayonnaise, low calorie | per 1.0 tbsp (14.5g) | 0mg (0%) |
| creamy dressing | per 1.0 tbsp (15.0g) | 0mg (0%) |
| sour cream based dressing | per 1.0 tbsp (17.0g) | 0mg (0%) |
| coleslaw dressing, reduced fat | per 1.0 tbsp (17.0g) | 0mg (0%) |
| thousand island dressing, fat-free | per 1.0 tbsp (16.0g) | 0mg (0%) |
| chives | per 1.0 tbsp chopped (3.0g) | 0mg (0%) |
| gruyere cheese | per 1.0 oz (28.4g) | 0mg (0%) |
| shallots | per 1.0 tbsp (0.9g) | 0mg (0%) |
| Italian dressing, fat-free | per 1.0 tbsp (14.0g) | 0mg (0%) |
| catsup | per 1.0 tbsp (17.0g) | 0mg (0%) |
| french dressing, low cal | per 1.0 tbsp (16.0g) | 0mg (0%) |
| watercress | per 1.0 cup, chopped (34.0g) | 0mg (0%) |
| gouda cheese | per 1.0 oz (28.4g) | 0mg (0%) |
| mayonnaise | per 1.0 tablespoon (13.8g) | 0mg (0%) |
| coriander | per 0.3 cup (4.0g) | 0mg (0%) |
| milk cream mayonnaise | per 1.0 tablespoon (15.0g) | 0mg (0%) |
| Poultry salad sandwich spread | per 1.0 tbsp (13.0g) | 0mg (0%) |
| greek yogurt (low fat) | per 1.0 container (7 oz) (200.0g) | 0mg (0%) |
| poppyseed dressing | per 2.0 tbsp (33.0g) | 0mg (0%) |
| fish roe | per 1.0 tbsp (14.0g) | 0mg (0%) |
| honey mustard | per 2.0 tbsp (30.0g) | 0mg (0%) |
| pork feet | per 1.0 oz (28.4g) | 0mg (0%) |
| blue cheese | per 1.0 oz (28.4g) | 0mg (0%) |
| russian dressing | per 1.0 tbsp (15.0g) | 0mg (1%) |
| pickles | per 1.0 spear, small (35.0g) | 0mg (1%) |
| cucumber | per 1.0 spear, small (35.0g) | 0mg (1%) |
| Italian dressing | per 1.0 tablespoon (14.7g) | 0mg (1%) |
| camembert | per 1.0 oz (28.4g) | 0mg (1%) |
| russian dressing, low cal | per 1.0 tablespoon (16.0g) | 0mg (1%) |
| ranch dressing, reduced fat | per 1.0 tablespoon (15.0g) | 0mg (1%) |
| buttermilk dressing | per 1.0 tablespoon (15.0g) | 0mg (1%) |
| carambola | per 1.0 cup, cubes (132.0g) | 0mg (1%) |
| molluscs | per 1.0 unit 2 large or 5 small (30.0g) | 0mg (1%) |
| bacon | per 1.0 slice raw (28.0g) | 0mg (1%) |
| french dressing, reduced fat | per 1.0 tablespoon (16.0g) | 0mg (1%) |
| sandwich spread, pork | per 1.0 tbsp (15.0g) | 0mg (1%) |
| cream | per 1.0 cup, whipped (120.0g) | 0mg (1%) |
| regular french dressing | per 1.0 tablespoon (15.0g) | 0mg (1%) |
| milk (full fat) | per 1.0 cup (244.0g) | 0mg (1%) |
| honey mustard, low calorie | per 2.0 tbsp (1 serving) (30.0g) | 0mg (1%) |
| edam cheese | per 1.0 oz (28.4g) | 0mg (1%) |
| cabbage | per 0.5 cup, shredded (75.0g) | 0mg (1%) |
| french dressing | per 1.0 tbsp (16.0g) | 0mg (1%) |
| pickle relish | per 1.0 tbsp (15.0g) | 0mg (1%) |
| salami | per 1.0 slice (9.8g) | 0mg (1%) |
| perch | per 1.0 fillet (50.0g) | 0mg (1%) |
| thousand island dressing, low fat | per 1.0 tablespoon (15.0g) | 0mg (1%) |
| grapefruit | per 1.0 cup sections, with juice (230.0g) | 0mg (1%) |
| reduced fat french dressing | per 1.0 tablespoon (16.0g) | 0mg (1%) |
| brie | per 1.0 oz (28.4g) | 0mg (1%) |
| red cabbage | per 1.0 leaf (22.0g) | 0mg (1%) |
| cottage cheese (low fat) | per 4.0 oz (113.0g) | 0mg (1%) |
| ranch dressing, fat-free | per 1.0 tablespoon (14.0g) | 0mg (1%) |
| apples | per 1.0 cup, quartered or chopped (125.0g) | 0mg (1%) |
| oranges | per 1.0 cup sections, without membranes (185.0g) | 0mg (1%) |
| chicken breast breaded | per 1.0 piece (15.0g) | 0mg (1%) |
| halibut | per 3.0 oz (85.0g) | 0mg (1%) |
| swiss cheese | per 1.0 cup, diced (132.0g) | 0mg (1%) |
| limburger cheese | per 1.0 cup (134.0g) | 0mg (1%) |
| cottage cheese with fruit | per 4.0 oz (113.0g) | 0mg (1%) |
| eggplant | per 1.0 cup, cubes (82.0g) | 0mg (1%) |