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Top 60 Fats and Oils With Iron - Care Omnia Nutrition

Below we list 60 Fats and Oils with iron. The list is sorted from the food with the most amount to the food with the least amount.

We recommend you also check out our top ranked list of all foods with iron or take a look at what other foods there are in Fats and Oils.

You can also search for a specific food, nutrient or research-backed claim through our Search Page.

Ranked List Of 60 Fats and Oils With Iron

For ease of use, we've grouped together all foods that share the same rank. Click on the rows with the symbol to show or hide the foods with the same rank.

You can find out what other nutrients a food has by clicking on its name.

Fats and Oils Ranked 1 - 19 With Iron

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
Two foods with same rank.
2 mg
567 µg
(Fat-Free Powder)
(Without Fat, Powder)
Six foods with same rank.
1.1 mg
309 µg
(With Salt, Light, Stick)
(Without Salt, Light, Stick)
(Stick, Salted)
(Stick, Unsalted)
(Whipped, Tub, Salted)
(Reduced Calorie, Stick, Salted)
Two foods with same rank.
560 µg
158.8 µg
(Salad Or Cooking)
(Contains Added Sliced Flaxseed)
340 µg
96.4 µg
(Confection Fat, Uses Similar To High Quality Cocoa Butter, Industrial)
290 µg
82.2 µg
(Made With Tofu)
270 µg
76.5 µg
260 µg
73.7 µg
230 µg
65.2 µg
(With Chopped Pickle, Regular, Unspecified Oils)
200 µg
56.7 µg
(Not Further Specified)
160 µg
45.4 µg
Seven foods with same rank.
150 µg
42.5 µg
(Confection Fat, Typical Basis For Ice Cream Coatings, Industrial)
(Hydrogenated, Used For Whipped Toppings & Coffee Whiteners, Industrial)
(Filling Fat, Non-Hydrogenated, Industrial)
(Hydrogenated, Confection Fat, Intermediate Grade Product, Industrial)
(Hydrogenated, Confection Fat, Uses Similar To 95 Degree Hard Butter, Industrial)
(Hydrogenated, Filling Fat, Industrial)
(Hydrogenated, Used For Whipped Toppings, Non-Dairy, Industrial)
130 µg
36.9 µg
Three foods with same rank.
120 µg
34 µg
(80% Fat, Stick, Includes Regular, Hydrogenated Corn & Soybean Oils)
(Industrial, Use For Baking, Soy & Partially Hydrogenated Soy Oil, Sauces & Candy)
(Margarine-Type Vegetable Oil Spread, Stick, 70% Fat, Soybean & Partially Hydrogenated Soybean)
Four foods with same rank.
90 µg
25.5 µg
(With Salt, Vegetable Oil-Butter Spread, Reduced Calorie, Tub)
(Without Salt, Butter-Margarine Blend, 80% Fat, Stick)
(Not Further Specified)
(Reduced Calorie, Tub, Salted)
Two foods with same rank.
80 µg
22.7 µg
(Fat Free, Tub, Salted)
(Vegetable Oil Spread, Fat-Free, Tub)
Four foods with same rank.
70 µg
19.8 µg
(Unspecified If Vegetable Or Animal)
(Household, Composite)
Eight foods with same rank.
60 µg
17 µg
(Stick, Salted)
(Stick, Unsalted)
(With Salt, Regular, 80% Fat, Composite, Stick)
(With Salt, Regular, 80% Fat, Composite, Stick)
(Without Salt, Regular, 80% Fat, Composite, Stick)
(Without Salt, Regular, 80% Fat, Composite, Stick)
(40-49% Fat, Tub)
(Stick, Salted)
Nine foods with same rank.
50 µg
14.2 µg
(Not Further Specified)
(Fully Hydrogenated, Industrial)
(Low Linolenic, Industrial)
(Ultra Low Linolenic, Industrial)
(Salad Or Cooking)
(Tub, Salted)
Five foods with same rank.
40 µg
11.3 µg
(Stick, Salted)
(Principal Uses Candy Coatings, Oil Sprays, Roasting Nuts, Industrial)
(As Ingredient In Food)

Figure 1. Fats and Oils with iron rank 1 to 19

Recommended High Quality Iron Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We maintain a recommended page for iron supplements that's updated/reviewed several times a year.

Iron Supplements Available Online

Here's a few supplements available through Amazon that contain iron.

Please click on the image or the link below for further details (#ad).

Foods With Iron In Other Food Categories

The food categories below have foods that contain iron.

Select a category to show a ranked list of all the foods in that category with iron.

Food Categories
Alcoholic Beverages
American Indian/Alaska Native Foods
Baby Foods
Baked Products
Beef Products
Breakfast Cereals
Candy, Sweets or Lollies
Cereal Grains and Pasta
Dairy and Egg Products
Dressings and Condiments
Fast Foods
Finfish and Shellfish Products
Fruits and Berries
Lamb, Veal, and Game Products
Legumes and Legume Products
Meals, Entrees, and Side Dishes
Nuts and Seeds
Pork Products
Poultry Products
Restaurant Foods
Sauces and Gravies
Sausages and Luncheon Meats
Soups, Broths, and Stews
Spices and Herbs
Vegetables and Vegetable Products

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