U.S. RDA of Iron - 18 MG
Discover which fruits & vegetables are the best sources of Iron to meet your nutritional needs!
Use this section to match your need for Iron to your favorite fruits and vegetables. For example, if you don't like Spinach, you will find that Avocados and Figs also contain Iron.
As you navigate through the nutritional section, the percentage categories for Recommended Daily Allowance (RDA) of various Vitamins and minerals are as follows:
- 100% or more = Provided for informational purpose only
- 40% to 99% = Excellent source
- 25% to 39% = Good source
- 10% to 24% = Significant source
Fruits and vegetables that contain 10% to 24% of the U.S. RDA of Iron per serving:
| Avocado - 2tbs mashed (28g) | Jerusalem artichoke |
| Cherimoya | Raisins |
| Figs (dried) | Spinach - 1 1/2 cups shredded (85g) |
More Produce Nutrional Information at Produce Oasis
 VITAMIN A |
 FIBER |
PANTOTHENIC ACID |
| VITAMIN B-6 |
FOLACIN |
PHOSPHORUS |
| VITAMIN C |
IODINE |
POTASSIUM |
| VITAMIN E |
IRON |
RIBOFLAVIN |
| CALCIUM |
NIACIN |
THIAMIN |
| COPPER |
MAGNESIUM |
 SODIUM |
Source: Produce Marketing Association. The produce items have been grouped under headings which correspond to definitions provided formally and informally by the U.S. Food and Drug Administration. The percentages are measurements of the U.S. Recommended Daily Allowance (U.S. RDA), which is listed after each nutrient heading. Please note: When PMA research was not available, nutrient values were taken from the U.S. Department of Agriculture's Handbook 8.