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Iron Rich Foods


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Welcome to the Iron and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Iron, giving a list of Iron Rich Foods.

We have a list of the top 50 foods with a high content of Iron ranging from Spices, thyme, dried through to Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate.

Click a food item from the list below, for example Spices, basil, dried. In this food example the amount of Iron per 100g, is 89.8 mg. This corresponds to 641.43 % of the RDA for Iron.

The full nutritional break down as well as the Iron content can be accessed from each item link below, for the top 50 foods, which can be scaled for different amounts, from our list of foods high in Iron per 100g and per typical serving.

Highest Iron Content in Food and Drink per 100g

The Iron content ranges from 123.6 mg for Spices, thyme, dried through to 36.7 mg for Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate per 100g of food. The difference between the highest and lowest values gives a range of 86.9 mg of Iron in the top 50 foods per 100g. The range of calories for these foods is from 276 kcal through to 353 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 882.86 % of the daily recommended value through to the lowest nutritional percentage of 262.14 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are 48 foods which contain greater than 50% of the RDA per 100g of Iron.

List of Food Groups containing the highest amount of Iron

From the list of foods with a high Iron content, we have put them into the food groups or food categories with the following list below.

Breakfast Cereals = 16 foods.
Spices and Herbs = 13 foods.
Baby Foods = 12 foods.
Lamb, Veal, and Game Products = 2 foods.
Beef Products = 2 foods.
Vegetables and Vegetable Products = 2 foods.
American Indian/Alaska Native Foods = 1 foods.

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Spices, thyme, dried contains 123.6 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 amount of Iron in food.

For Spices, thyme, dried, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 tsp, leaves (or 1 g) is 1.24 mg.This is 8.86 % of the recommended daily value.

The food with the highest Iron content per typical serving is Beef, variety meats and by-products, spleen, cooked, braised which contains 121.23 mg in 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 308 g).The precentage of the recommended daily value for this serving is 865.93 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.

 

List of Foods High in Iron

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1. Spices, thyme, dried - Iron
  Food Category is Spices and Herbs.
  123.6 mg of Iron per 100g (882.86 %DV).
  For this serving the amount of Calories is 276 kcal per 100g(14 %DV cals).
  A typical serving of 1 tsp, leaves (or 1g), Iron content is 1.24 mg (8.86 %DV).  Calories per serving are 2.76 kcal (0 %DV cals).
  Other food servings - 1 tbsp, leaves (or 2.7g), Iron content is 3.34 mg (23.86 %DV).  Calories per serving are 7.45 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.4g), Iron content is 1.73 mg (12.36 %DV).  Calories per serving are 3.86 kcal (0 %DV cals).
  Other food servings - 1 tbsp, ground (or 4.3g), Iron content is 5.31 mg (37.93 %DV).  Calories per serving are 11.87 kcal (1 %DV cals).
2. Spices, basil, dried - Iron
  Food Category is Spices and Herbs.
  89.8 mg of Iron per 100g (641.43 %DV).
  For this serving the amount of Calories is 233 kcal per 100g(12 %DV cals).
  A typical serving of 1 tsp, leaves (or 0.7g), Iron content is 0.63 mg (4.5 %DV).  Calories per serving are 1.63 kcal (0 %DV cals).
  Other food servings - 1 tbsp, leaves (or 2.1g), Iron content is 1.89 mg (13.5 %DV).  Calories per serving are 4.89 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.4g), Iron content is 1.26 mg (9 %DV).  Calories per serving are 3.26 kcal (0 %DV cals).
  Other food servings - 1 tbsp, ground (or 4.5g), Iron content is 4.04 mg (28.86 %DV).  Calories per serving are 10.49 kcal (1 %DV cals).
3. Spearmint, dried - Iron
  Food Category is Spices and Herbs.
  87.47 mg of Iron per 100g (624.79 %DV).
  For this serving the amount of Calories is 285 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 1.6g), Iron content is 1.4 mg (10 %DV).  Calories per serving are 4.56 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.5g), Iron content is 0.44 mg (3.14 %DV).  Calories per serving are 1.43 kcal (0 %DV cals).
4. Spices, marjoram, dried - Iron
  Food Category is Spices and Herbs.
  82.71 mg of Iron per 100g (590.79 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 1.7g), Iron content is 1.41 mg (10.07 %DV).  Calories per serving are 4.61 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.6g), Iron content is 0.5 mg (3.57 %DV).  Calories per serving are 1.63 kcal (0 %DV cals).
5. Whale, beluga, meat, dried (Alaska Native) - Iron
  Food Category is American Indian/Alaska Native Foods.
  72.35 mg of Iron per 100g (516.79 %DV).
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 strip (or 45g), Iron content is 32.56 mg (232.57 %DV).  Calories per serving are 147.15 kcal (7 %DV cals).
6. Cereals ready-to-eat, Ralston Enriched Bran flakes - Iron
  Food Category is Breakfast Cereals.
  67.67 mg of Iron per 100g (483.36 %DV).
  For this serving the amount of Calories is 310 kcal per 100g(16 %DV cals).
  A typical serving of 1 serving (NLEA serving size = 0.75 cup) (or 29g), Iron content is 19.62 mg (140.14 %DV).  Calories per serving are 89.9 kcal (4 %DV cals).
  Other food servings - 1 cup (or 42g), Iron content is 28.42 mg (203 %DV).  Calories per serving are 130.2 kcal (7 %DV cals).
7. Babyfood, cereal, oatmeal, with honey, dry - Iron
  Food Category is Baby Foods.
  67.23 mg of Iron per 100g (480.21 %DV).
  For this serving the amount of Calories is 391 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 2.4g), Iron content is 1.61 mg (11.5 %DV).  Calories per serving are 9.38 kcal (0 %DV cals).
  Other food servings - .5 oz (or 14.2g), Iron content is 9.55 mg (68.21 %DV).  Calories per serving are 55.52 kcal (3 %DV cals).
8. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Iron
  Food Category is Vegetables and Vegetable Products.
  66.38 mg of Iron per 100g (474.14 %DV).
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Iron content is 3.32 mg (23.71 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
9. Spices, cumin seed - Iron
  Food Category is Spices and Herbs.
  66.36 mg of Iron per 100g (474 %DV).
  For this serving the amount of Calories is 375 kcal per 100g(19 %DV cals).
  A typical serving of 1 tbsp, whole (or 6g), Iron content is 3.98 mg (28.43 %DV).  Calories per serving are 22.5 kcal (1 %DV cals).
  Other food servings - 1 tsp, whole (or 2.1g), Iron content is 1.39 mg (9.93 %DV).  Calories per serving are 7.88 kcal (0 %DV cals).
10. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Iron
  Food Category is Breakfast Cereals.
  62 mg of Iron per 100g (442.86 %DV).
  For this serving the amount of Calories is 318 kcal per 100g(16 %DV cals).
  A typical serving of .75 cup (1 NLEA serving) (or 29g), Iron content is 17.98 mg (128.43 %DV).  Calories per serving are 92.22 kcal (5 %DV cals).
11. Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 - Iron
  Food Category is Breakfast Cereals.
  60.3 mg of Iron per 100g (430.71 %DV).
  For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (1 NLEA serving) (or 30g), Iron content is 18.09 mg (129.21 %DV).  Calories per serving are 99.9 kcal (5 %DV cals).
12. Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Iron
  Food Category is Breakfast Cereals.
  60 mg of Iron per 100g (428.57 %DV).
  For this serving the amount of Calories is 320 kcal per 100g(16 %DV cals).
  A typical serving of .75 cup (1 NLEA serving) (or 30g), Iron content is 18 mg (128.57 %DV).  Calories per serving are 96 kcal (5 %DV cals).
13. Cereals, MALT-O-MEAL, plain, dry - Iron
  Food Category is Breakfast Cereals.
  55.7 mg of Iron per 100g (397.86 %DV).
  For this serving the amount of Calories is 361 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 165g), Iron content is 91.91 mg (656.5 %DV).  Calories per serving are 595.65 kcal (30 %DV cals).
  Other food servings - 1 tbsp (or 10.3g), Iron content is 5.74 mg (41 %DV).  Calories per serving are 37.18 kcal (2 %DV cals).
14. Parsley, freeze-dried - Iron
  Food Category is Vegetables and Vegetable Products.
  53.9 mg of Iron per 100g (385 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Iron content is 0.22 mg (1.57 %DV).  Calories per serving are 1.08 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.4g), Iron content is 0.75 mg (5.36 %DV).  Calories per serving are 3.79 kcal (0 %DV cals).
15. Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal - Iron
  Food Category is Breakfast Cereals.
  53 mg of Iron per 100g (378.57 %DV).
  For this serving the amount of Calories is 396 kcal per 100g(20 %DV cals).
  A typical serving of 1 cup (or 15g), Iron content is 7.95 mg (56.79 %DV).  Calories per serving are 59.4 kcal (3 %DV cals).
16. Babyfood, cereal, oatmeal, dry - Iron
  Food Category is Baby Foods.
  51.25 mg of Iron per 100g (366.07 %DV).
  For this serving the amount of Calories is 399 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 3.2g), Iron content is 1.64 mg (11.71 %DV).  Calories per serving are 12.77 kcal (1 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.69 mg (54.93 %DV).  Calories per serving are 59.85 kcal (3 %DV cals).
  Other food servings - .25 cup (or 12.2g), Iron content is 6.25 mg (44.64 %DV).  Calories per serving are 48.68 kcal (2 %DV cals).
  Other food servings - 1 box (or 223g), Iron content is 114.29 mg (816.36 %DV).  Calories per serving are 889.77 kcal (44 %DV cals).
17. Cereals, QUAKER, Quick Oats with Iron, Dry - Iron
  Food Category is Breakfast Cereals.
  49.45 mg of Iron per 100g (353.21 %DV).
  For this serving the amount of Calories is 371 kcal per 100g(19 %DV cals).
  A typical serving of .5 cup (or 40g), Iron content is 19.78 mg (141.29 %DV).  Calories per serving are 148.4 kcal (7 %DV cals).
18. Spices, dill weed, dried - Iron
  Food Category is Spices and Herbs.
  48.78 mg of Iron per 100g (348.43 %DV).
  For this serving the amount of Calories is 253 kcal per 100g(13 %DV cals).
  A typical serving of 1 tbsp (or 3.1g), Iron content is 1.51 mg (10.79 %DV).  Calories per serving are 7.84 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 1g), Iron content is 0.49 mg (3.5 %DV).  Calories per serving are 2.53 kcal (0 %DV cals).
19. Babyfood, cereal, brown rice, dry, instant - Iron
  Food Category is Baby Foods.
  47.6 mg of Iron per 100g (340 %DV).
  For this serving the amount of Calories is 404 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 3.7g), Iron content is 1.76 mg (12.57 %DV).  Calories per serving are 14.95 kcal (1 %DV cals).
20. Babyfood, cereal, rice, with bananas, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 404 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 2.5g), Iron content is 1.19 mg (8.5 %DV).  Calories per serving are 10.1 kcal (1 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.13 mg (50.93 %DV).  Calories per serving are 60.6 kcal (3 %DV cals).
21. Babyfood, cereal, high protein, with apple and orange, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 374 kcal per 100g(19 %DV cals).
  A typical serving of 1 tbsp (or 2.4g), Iron content is 1.14 mg (8.14 %DV).  Calories per serving are 8.98 kcal (0 %DV cals).
  Other food servings - .5 oz (or 14.2g), Iron content is 6.75 mg (48.21 %DV).  Calories per serving are 53.11 kcal (3 %DV cals).
22. Babyfood, cereal, rice, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 391 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 2.5g), Iron content is 1.19 mg (8.5 %DV).  Calories per serving are 9.78 kcal (0 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.13 mg (50.93 %DV).  Calories per serving are 58.65 kcal (3 %DV cals).
23. Babyfood, cereal, oatmeal, with bananas, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 393 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 2.5g), Iron content is 1.19 mg (8.5 %DV).  Calories per serving are 9.83 kcal (0 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.13 mg (50.93 %DV).  Calories per serving are 58.95 kcal (3 %DV cals).
24. Babyfood, cereal, mixed, with bananas, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 391 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 2.5g), Iron content is 1.19 mg (8.5 %DV).  Calories per serving are 9.78 kcal (0 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.13 mg (50.93 %DV).  Calories per serving are 58.65 kcal (3 %DV cals).
25. Babyfood, cereal, mixed, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 379 kcal per 100g(19 %DV cals).
  A typical serving of 1 tbsp (or 2.5g), Iron content is 1.19 mg (8.5 %DV).  Calories per serving are 9.48 kcal (0 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.13 mg (50.93 %DV).  Calories per serving are 56.85 kcal (3 %DV cals).
26. Babyfood, cereal, barley, dry - Iron
  Food Category is Baby Foods.
  47.5 mg of Iron per 100g (339.29 %DV).
  For this serving the amount of Calories is 376 kcal per 100g(19 %DV cals).
  A typical serving of 1 tbsp (or 2.4g), Iron content is 1.14 mg (8.14 %DV).  Calories per serving are 9.02 kcal (0 %DV cals).
  Other food servings - .5 oz (or 15g), Iron content is 7.13 mg (50.93 %DV).  Calories per serving are 56.4 kcal (3 %DV cals).
27. Babyfood, cereal, whole wheat, with apples, dry - Iron
  Food Category is Baby Foods.
  45 mg of Iron per 100g (321.43 %DV).
  For this serving the amount of Calories is 402 kcal per 100g(20 %DV cals).
  A typical serving of .5 oz (or 15g), Iron content is 6.75 mg (48.21 %DV).  Calories per serving are 60.3 kcal (3 %DV cals).
28. Spices, celery seed - Iron
  Food Category is Spices and Herbs.
  44.9 mg of Iron per 100g (320.71 %DV).
  For this serving the amount of Calories is 392 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 6.5g), Iron content is 2.92 mg (20.86 %DV).  Calories per serving are 25.48 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2g), Iron content is 0.9 mg (6.43 %DV).  Calories per serving are 7.84 kcal (0 %DV cals).
29. Beef, variety meats and by-products, spleen, raw - Iron
  Food Category is Beef Products.
  44.55 mg of Iron per 100g (318.21 %DV).
  For this serving the amount of Calories is 105 kcal per 100g(5 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron content is 12.63 mg (90.21 %DV).  Calories per serving are 29.77 kcal (1 %DV cals).
  Other food servings - 4 oz (or 113g), Iron content is 50.34 mg (359.57 %DV).  Calories per serving are 118.65 kcal (6 %DV cals).
30. Cereals ready-to-eat, MALT-O-MEAL, Puffed Rice Cereal - Iron
  Food Category is Breakfast Cereals.
  44.5 mg of Iron per 100g (317.86 %DV).
  For this serving the amount of Calories is 401 kcal per 100g(20 %DV cals).
  A typical serving of 1 cup (or 15g), Iron content is 6.68 mg (47.71 %DV).  Calories per serving are 60.15 kcal (3 %DV cals).
31. Spices, bay leaf - Iron
  Food Category is Spices and Herbs.
  43 mg of Iron per 100g (307.14 %DV).
  For this serving the amount of Calories is 313 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp, crumbled (or 1.8g), Iron content is 0.77 mg (5.5 %DV).  Calories per serving are 5.63 kcal (0 %DV cals).
  Other food servings - 1 tsp, crumbled (or 0.6g), Iron content is 0.26 mg (1.86 %DV).  Calories per serving are 1.88 kcal (0 %DV cals).
32. Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S - Iron
  Food Category is Breakfast Cereals.
  42.49 mg of Iron per 100g (303.5 %DV).
  For this serving the amount of Calories is 412 kcal per 100g(21 %DV cals).
  A typical serving of .75 cup (1 NLEA serving) (or 27g), Iron content is 11.47 mg (81.93 %DV).  Calories per serving are 111.24 kcal (6 %DV cals).
33. Spices, coriander leaf, dried - Iron
  Food Category is Spices and Herbs.
  42.46 mg of Iron per 100g (303.29 %DV).
  For this serving the amount of Calories is 279 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 1.8g), Iron content is 0.76 mg (5.43 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.6g), Iron content is 0.25 mg (1.79 %DV).  Calories per serving are 1.67 kcal (0 %DV cals).
34. Lamb, variety meats and by-products, spleen, raw - Iron
  Food Category is Lamb, Veal, and Game Products.
  41.89 mg of Iron per 100g (299.21 %DV).
  For this serving the amount of Calories is 101 kcal per 100g(5 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron content is 11.88 mg (84.86 %DV).  Calories per serving are 28.63 kcal (1 %DV cals).
  Other food servings - 4 oz (or 113g), Iron content is 47.34 mg (338.14 %DV).  Calories per serving are 114.13 kcal (6 %DV cals).
35. Spices, turmeric, ground - Iron
  Food Category is Spices and Herbs.
  41.42 mg of Iron per 100g (295.86 %DV).
  For this serving the amount of Calories is 354 kcal per 100g(18 %DV cals).
  A typical serving of 1 tbsp (or 6.8g), Iron content is 2.82 mg (20.14 %DV).  Calories per serving are 24.07 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.2g), Iron content is 0.91 mg (6.5 %DV).  Calories per serving are 7.79 kcal (0 %DV cals).
36. Cereals, MALT-O-MEAL, chocolate, dry - Iron
  Food Category is Breakfast Cereals.
  39.7 mg of Iron per 100g (283.57 %DV).
  For this serving the amount of Calories is 374 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 165g), Iron content is 65.51 mg (467.93 %DV).  Calories per serving are 617.1 kcal (31 %DV cals).
  Other food servings - 1 tbsp (or 10.3g), Iron content is 4.09 mg (29.21 %DV).  Calories per serving are 38.52 kcal (2 %DV cals).
37. Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry - Iron
  Food Category is Breakfast Cereals.
  39.6 mg of Iron per 100g (282.86 %DV).
  For this serving the amount of Calories is 362 kcal per 100g(18 %DV cals).
  A typical serving of 3 tbsp (or 35g), Iron content is 13.86 mg (99 %DV).  Calories per serving are 126.7 kcal (6 %DV cals).
38. Beef, variety meats and by-products, spleen, cooked, braised - Iron
  Food Category is Beef Products.
  39.36 mg of Iron per 100g (281.14 %DV).
  For this serving the amount of Calories is 145 kcal per 100g(7 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 308g), Iron content is 121.23 mg (865.93 %DV).  Calories per serving are 446.6 kcal (22 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 33.46 mg (239 %DV).  Calories per serving are 123.25 kcal (6 %DV cals).
39. Cereals, QUAKER, corn grits, instant, plain, dry - Iron
  Food Category is Breakfast Cereals.
  38.75 mg of Iron per 100g (276.79 %DV).
  For this serving the amount of Calories is 359 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 29g), Iron content is 11.24 mg (80.29 %DV).  Calories per serving are 104.11 kcal (5 %DV cals).
  Other food servings - 1 tbsp (or 7g), Iron content is 2.71 mg (19.36 %DV).  Calories per serving are 25.13 kcal (1 %DV cals).
40. Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS - Iron
  Food Category is Breakfast Cereals.
  38.7 mg of Iron per 100g (276.43 %DV).
  For this serving the amount of Calories is 388 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 55g), Iron content is 21.29 mg (152.07 %DV).  Calories per serving are 213.4 kcal (11 %DV cals).
41. Lamb, variety meats and by-products, spleen, cooked, braised - Iron
  Food Category is Lamb, Veal, and Game Products.
  38.67 mg of Iron per 100g (276.21 %DV).
  For this serving the amount of Calories is 156 kcal per 100g(8 %DV cals).
  A typical serving of 1 unit, cooked (yield from 1 lb raw meat) (or 295g), Iron content is 114.08 mg (814.86 %DV).  Calories per serving are 460.2 kcal (23 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 32.87 mg (234.79 %DV).  Calories per serving are 132.6 kcal (7 %DV cals).
42. Cereals ready-to-eat, Ralston Corn Biscuits - Iron
  Food Category is Breakfast Cereals.
  38.37 mg of Iron per 100g (274.07 %DV).
  For this serving the amount of Calories is 367 kcal per 100g(18 %DV cals).
  A typical serving of 1 serving (NLEA serving size = 1 cup) (or 30g), Iron content is 11.51 mg (82.21 %DV).  Calories per serving are 110.1 kcal (6 %DV cals).
  Other food servings - 1 cup (or 31g), Iron content is 11.89 mg (84.93 %DV).  Calories per serving are 113.77 kcal (6 %DV cals).
43. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal - Iron
  Food Category is Breakfast Cereals.
  38.06 mg of Iron per 100g (271.86 %DV).
  For this serving the amount of Calories is 359 kcal per 100g(18 %DV cals).
  A typical serving of .5 cup (1 NLEA serving) (or 58g), Iron content is 22.07 mg (157.64 %DV).  Calories per serving are 208.22 kcal (10 %DV cals).
44. Spices, savory, ground - Iron
  Food Category is Spices and Herbs.
  37.88 mg of Iron per 100g (270.57 %DV).
  For this serving the amount of Calories is 272 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 4.4g), Iron content is 1.67 mg (11.93 %DV).  Calories per serving are 11.97 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.4g), Iron content is 0.53 mg (3.79 %DV).  Calories per serving are 3.81 kcal (0 %DV cals).
45. Babyfood, rice and apples, dry - Iron
  Food Category is Baby Foods.
  37 mg of Iron per 100g (264.29 %DV).
  For this serving the amount of Calories is 396 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 2.5g), Iron content is 0.93 mg (6.64 %DV).  Calories per serving are 9.9 kcal (0 %DV cals).
46. Spices, anise seed - Iron
  Food Category is Spices and Herbs.
  36.96 mg of Iron per 100g (264 %DV).
  For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp, whole (or 6.7g), Iron content is 2.48 mg (17.71 %DV).  Calories per serving are 22.58 kcal (1 %DV cals).
  Other food servings - 1 tsp, whole (or 2.1g), Iron content is 0.78 mg (5.57 %DV).  Calories per serving are 7.08 kcal (0 %DV cals).
47. Spices, oregano, dried - Iron
  Food Category is Spices and Herbs.
  36.8 mg of Iron per 100g (262.86 %DV).
  For this serving the amount of Calories is 265 kcal per 100g(13 %DV cals).
  A typical serving of 1 tsp, leaves (or 1g), Iron content is 0.37 mg (2.64 %DV).  Calories per serving are 2.65 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.8g), Iron content is 0.66 mg (4.71 %DV).  Calories per serving are 4.77 kcal (0 %DV cals).
48. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate - Iron
  Food Category is Breakfast Cereals.
  36.7 mg of Iron per 100g (262.14 %DV).
  For this serving the amount of Calories is 353 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (1 NLEA serving) (or 49g), Iron content is 17.98 mg (128.43 %DV).  Calories per serving are 172.97 kcal (9 %DV cals).




Iron and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats


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