We have sorted our complete nutrition and vitamin database of over 7000 foods, based on amount of Iron, giving a list of foods high in Iron. Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of foods, from our list of
Iron rich foods.
Please remember that this gives an accurate value in 100g for high Iron foods. For example 100g of Spices, thyme, dried contains 123 mg of Iron. However, there are other factors to consider when you are assessing your Iron nutritional requirements. You should also take into account portion sizes when you are considering the quantity in foods and
Iron rich foods.
Taking the example of chives, they have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Iron in your diet or if you follow a High Iron Diet. Otherwise, we hope you find the site informative and that this is a helpful list of Iron rich foods.
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Iron Rich Foods - per 100g, Foods High in Iron
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| | Spices, thyme, dried - Iron | 123 mg |
| Spices, parsley, dried - Iron | 97 mg |
| Spearmint, dried - Iron | 87 mg |
| Spices, marjoram, dried - Iron | 82 mg |
| Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Iron | 74 mg |
| Cereals ready-to-eat, Ralston Enriched Bran flakes - Iron | 67 mg |
| Babyfood, cereal, oatmeal, with honey, dry - Iron | 67 mg |
| Spices, cumin seed - Iron | 66 mg |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes - Iron | 63 mg |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes - Iron | 62 mg |
| Cereals ready-to-eat, GENERAL MILLS, TOTAL Brown Sugar and Oat - Iron | 60 mg |
| Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes - Iron | 60 mg |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 - Iron | 60 mg |
| Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios - Iron | 56 mg |
| Cereals, MALT-O-MEAL, plain, dry - Iron | 55 mg |
| Parsley, freeze-dried - Iron | 53 mg |
| Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal - Iron | 53 mg |
| Seal, bearded (oogruk), meat, air-dried (Alaska Native) - Iron | 49 mg |
| Spices, dill weed, dried - Iron | 48 mg |
| Babyfood, cereal, brown rice, dry, instant - Iron | 47 mg |
| Babyfood, cereal, rice, with bananas, dry - Iron | 47 mg |
| Babyfood, cereal, high protein, with apple and orange, dry - Iron | 47 mg |
| Babyfood, cereal, rice, dry - Iron | 47 mg |
| Babyfood, cereal, oatmeal, with bananas, dry - Iron | 47 mg |
| Babyfood, cereal, oatmeal, dry - Iron | 47 mg |
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