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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
MALES
18.0 mg
FEMALES
27.0 mg
PREGNANT
10.0 mg
BREASTFEEDING
Food Name Common Serving Amount (% RDI)
hazelnut oil per 1.0 tablespoon (13.6g) 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, low sodium per 1.0 tbsp (14.0g) 0mg (0%)
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%)
pears per 1.0 fruit 2-1/4" high x 2-1/2" dia (122.0g) 0mg (0%)
grapeseed oil per 1.0 tablespoon (13.6g) 0mg (0%)
cod liver oil per 1.0 tsp (4.5g) 0mg (0%)
soybean oil per 1.0 tablespoon (13.6g) 0mg (0%)
sour cream (fat free) per 1.0 tablespoon (12.0g) 0mg (0%)
soybean mayonnaise per 1.0 tbsp (15.0g) 0mg (0%)
lard 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%)
blue cheese per 1.0 oz (28.4g) 0mg (0%)
pork feet per 1.0 oz (28.4g) 0mg (0%)
russian dressing per 1.0 tbsp (15.0g) 0mg (1%)
cucumber per 1.0 spear, small (35.0g) 0mg (1%)
pickles 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%)
buttermilk dressing per 1.0 tablespoon (15.0g) 0mg (1%)
ranch dressing, reduced fat 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%)
thousand island dressing, low fat per 1.0 tablespoon (15.0g) 0mg (1%)
perch per 1.0 fillet (50.0g) 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%)