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Low Iron Foods List

Last Update - 3rd September 2015

We have sorted our database of over 7000 food nutrition items based on iron in 100 grams to give a list of low iron foods.

This food list, shows the iron content in foods from Butter oil, anhydrous through to Oil, poppyseed. The amount ranges from 0 mg through to 0 mg of iron in 100g. To get a full nutrition breakdown which can be scaled for different food amounts, simply click on an item from the list of low iron foods.

Please remember that this gives an indication of low iron foods. For example 100g of Butter oil, anhydrous contains 0 mg of iron. However, this is not the only consideration when assessing your nutritional requirements and iron in your diet.

To follow a low iron diet, you should also consider portion sizes. Using the example of Oil, poppyseed, which has 0 mg of iron in 100g, but a portion size might not be 100g.


Low Iron Calculator - Food List

Butter oil, anhydrous - iron0 mg
Sour cream, fat free - iron0 mg
Cream, half and half, fat free - iron0 mg
Ice cream cone, chocolate covered, with nuts, flavors other than chocolate - iron0 mg
Ice cream sandwich, vanilla, light, no sugar added - iron0 mg
Fat free ice cream, no sugar added, flavors other than chocolate - iron0 mg
Babyfood, plums, bananas and rice, strained - iron0 mg
Babyfood, beverage, GERBER GRADUATE FRUIT SPLASHERS - iron0 mg
Babyfood, snack, GERBER GRADUATE YOGURT MELTS - iron0 mg
Fat, beef tallow - iron0 mg
Lard - iron0 mg
Salad dressing, mayonnaise, imitation, soybean - iron0 mg
Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) - iron0 mg
Oil, soybean, salad or cooking, (partially hydrogenated) - iron0 mg
Oil, wheat germ - iron0 mg
Oil, sesame, salad or cooking - iron0 mg
Margarine, regular, hard, soybean (hydrogenated) - iron0 mg
Salad dressing, home recipe, vinegar and oil - iron0 mg
Oil, cocoa butter - iron0 mg
Oil, cottonseed, salad or cooking - iron0 mg
Oil, sunflower, linoleic, (approx. 65%) - iron0 mg
Oil, safflower, salad or cooking, linoleic, (over 70%) - iron0 mg
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) - iron0 mg
Vegetable oil, palm kernel - iron0 mg
Oil, poppyseed - iron0 mg

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Iron and Nutrition Facts - Top 198 Foods


a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes


leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus


salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops


coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans


beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal


spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh

Foods Low In

low carb foods, low calorie foods, low sodium foods, low fat foods, low cholesterol foods, low potassium foods, low protein foods, low iron foods, low fiber foods, low sugar foods

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.