Iron (Fe)
鉄
Recommended daily intake: 7.5 mg
An essential mineral that helps carry oxygen through the body as part of hemoglobin in red blood cells. It comes in two forms: heme iron (from animal sources) and non-heme iron (from plant sources).
Key benefits and functions
- Carries oxygen (helps build hemoglobin)
- Supports energy metabolism
- Helps maintain immune function
- Supports focus and cognitive function
- Involved in collagen synthesis
Risks of deficiency
- Iron-deficiency anemia
- Chronic fatigue
- Trouble concentrating
- Heart palpitations and shortness of breath
- Weakened immunity
- Pica (unusual cravings to chew ice)
Risks of excessive intake
- Hemochromatosis
- Liver damage
- Increased risk of diabetes
- Digestive issues
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Top 10 foods richest in Iron (Fe)
Ranked by Iron (Fe) per typical serving (compared by how much you actually eat)
Clam (canned, boiled)
Seafood14.8mg/ per serving（50g）
Stir-fried liver & Chinese chives
Meat9mg/ per serving（180g）
Pork liver (raw)
Meat7.8mg/ per serving（60g）
Hamburg steak set meal
Meat5.5mg/ per serving（550g）
Instant miso soup (shijimi clam)
Seafood5.4mg/ per serving（180g）
Beef tenderloin (raw)
Meat4.2mg/ per serving（150g）
Bibimbap
Grains4.2mg/ per serving（350g）
Tantanmen (spicy sesame noodles)
Grains4mg/ per serving（500g）
Laksa
World Cuisine4mg/ per serving（400g）
Chili con carne
Meat4mg/ per serving（200g）
Related research (PubMed)
This is the number of search results on PubMed. The content and conclusions of individual papers vary, and the count itself does not demonstrate any effect.
This information is not medical advice. Disclaimer
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