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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

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.

RankFats and Oils with Ironper 100gper Oz
1Two foods with the same rank/nutrient values2 mg567 µg
(Fat-Free Powder)
(Without Fat, Powder)
2Six foods with the same rank/nutrient values1.1 mg309 µg
(With Salt, Light, Stick)
(Without Salt, Light, Stick)
(Stick, Salted)
(Stick, Unsalted)
(Whipped, Tub, Salted)
(Reduced Calorie, Stick, Salted)
3Two foods with the same rank/nutrient values560 µg158.8 µg
(Salad Or Cooking)
(Contains Added Sliced Flaxseed)
340 µg96.4 µg
(Confection Fat, Uses Similar To High Quality Cocoa Butter, Industrial)
290 µg82.2 µg
(Made With Tofu)
270 µg76.5 µg
7260 µg73.7 µg
8230 µg65.2 µg
(With Chopped Pickle, Regular, Unspecified Oils)
200 µg56.7 µg
(Not Further Specified)
160 µg45.4 µg
11Seven foods with the same rank/nutrient values150 µg42.5 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)
12130 µg36.9 µg
13Three foods with the same rank/nutrient values120 µg34 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)
14Four foods with the same rank/nutrient values90 µg25.5 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)
15Two foods with the same rank/nutrient values80 µg22.7 µg
(Fat Free, Tub, Salted)
(Vegetable Oil Spread, Fat-Free, Tub)
16Four foods with the same rank/nutrient values70 µg19.8 µg
(Unspecified If Vegetable Or Animal)
(Household, Composite)
17Eight foods with the same rank/nutrient values60 µg17 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)
18Nine foods with the same rank/nutrient values50 µg14.2 µg
(Not Further Specified)
(Fully Hydrogenated, Industrial)
(Low Linolenic, Industrial)
(Ultra Low Linolenic, Industrial)
(Salad Or Cooking)
(Tub, Salted)
19Five foods with the same rank/nutrient values40 µg11.3 µg
(Stick, Salted)
(Principal Uses Candy Coatings, Oil Sprays, Roasting Nuts, Industrial)
(As Ingredient In Food)
fig 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 CategoriesNumber of foods
in category
Alcoholic Beverages135
American Indian/Alaska Native Foods145
Baby Foods792
Baked Products949
Beef Products1043
Breakfast Cereals587
Candy, Sweets or Lollies468
Cereal Grains and Pasta445
Dairy and Egg Products785
Dressings and Condiments138
Fast Foods1014
Finfish and Shellfish Products696
Fruits and Berries577
Lamb, Veal, and Game Products507
Legumes and Legume Products608
Meals, Entrees, and Side Dishes1829
Nuts and Seeds233
Pork Products425
Poultry Products828
Restaurant Foods109
Sauces and Gravies189
Sausages and Luncheon Meats337
Soups, Broths, and Stews405
Spices and Herbs108
Vegetables and Vegetable Products2098
fig 2. Food categories with foods that contain Iron

Healthy wishes from us at,