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铁含量表（mg/100g）18-50岁男性15mg，女性20mg。大于50岁15mg，孕早期15mg，孕中期25mg，孕后期35mg，乳母25mg苔菜284红蘑235白蘑190mg混合油（菜、棕）4.1牛油3发菜99木耳97豆油2松蘑86紫菜55桑葚（干）43花生油2.9榛蘑25猪肝23羊肉干（绵羊）10棉籽油2面条（干）9.6羊肺7.8羊肝7.5色拉油1.7高粱米6.5鲅鱼6.2菜籽油3.7茶油1.1猪肺5.3羊肾5.2羊肉（冻、绵羊）5.2玉米油1.4大麦5.1银耳4.1羊心4大麻油3.1榨菜3.9羊肉（瘦）3.9挂面3.5黑豆7雪里蕻3.2香菜2.9泥鳅2.9花生仁6.9黄鳝2.8茼蒿2.5猪肚2.4核桃6.8大米2.3鲇鱼2.1猪脑1.9绿豆6.5小白菜1.9羊大肠1.9鸭肝23.1葵花籽6.1蚌肉50鸭血39.6鸡血25刀豆3.2鸡24.8黑芝麻22.7白芝麻14.1鹌鹑蛋3.2鸡肝12土豆粉10.7猪血8.7虾酱8.7鸡肝（肉鸡）9.6鹅肝7.8猪肾6.1红胡萝卜缨8.1素鸡5.3油豆腐5.2小米5.1水芹菜6.9鸭心5豌豆4.9鸡心4.7棕榈油3.1鹅肫4.7鸡胗4.4猪心4.3香油2.2鸭肫4.3鸭胸脯4.1鸽3.8鹅3.8小麦粉3.5鸭皮3.1瘦猪肉3狗肉2.9豆腐皮30.8墨鱼（干）23.9豆腐干23.3田螺19.7扁豆19.2奶疙瘩18.7沙棘果汁15.2虾米11葡萄干9.1豆腐丝9.1黄花菜8.1绿豆糕7.3牡蛎7.1虾皮6.7豆腐卷6.1豆腐干（香、酱油）5.8河蟹2.9菠菜（赤根）2.9北豆腐2.5甘蓝2韭黄1.7酸菜1.6韭菜1.6南豆腐1.5芹菜1.2大蒜1.2豆腐脑0.9生菜0.9大白菜0.5葡萄0.4猪舌2.8豇豆（紫）7.9海蜇皮4.8鸡蛋黄6.5海参（鲜）13.2醋6百合（干）5.9牛肉（肥瘦）3.2玉米粥9藕粉20.8油麦菜1.2茴香菜1.2辣酱12芝麻酱9.8鲜扇贝7.2甜面酱3.6蛏子33.6腐乳33腐竹16.5豆瓣酱16.4牛肉干15.6黄豆8.2兔肉7.4花生酱7.2豇豆7.1