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Iron Rich Herbs and Spices


Home / Nutrition / Iron / Herbs and Spices

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 Herbs and Spices.

Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of Herbs and Spices, from our list of foods high in Iron.

We have a list of the top 50 Herbs and Spices with a high content of Iron ranging from Spices, thyme, dried through to Spices, nutmeg, ground. The amount ranges from 123.6 mg through to 3.04 mg per 100g of Iron content in Herbs and Spices.


Please remember that this 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.

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.



 

List of Herbs and Spices High in Iron

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1. Spices, thyme, dried - Iron
  123.6 mg of Iron in 100g (882.86 %DV)
  A typical food serving of 1 tsp, leaves (or 1g) , Iron content is 1.24 mg (8.86 %DV)
  Serving of 1 tbsp, leaves (or 2.7g) , Iron content is 3.34 mg (23.86 %DV)
  Serving of 1 tsp, ground (or 1.4g) , Iron content is 1.73 mg (12.36 %DV)
  Serving of 1 tbsp, ground (or 4.3g) , Iron content is 5.31 mg (37.93 %DV)
2. Spices, basil, dried - Iron
  89.8 mg of Iron in 100g (641.43 %DV)
  A typical food serving of 1 tsp, leaves (or 0.7g) , Iron content is 0.63 mg (4.5 %DV)
  Serving of 1 tbsp, leaves (or 2.1g) , Iron content is 1.89 mg (13.5 %DV)
  Serving of 1 tsp, ground (or 1.4g) , Iron content is 1.26 mg (9 %DV)
  Serving of 1 tbsp, ground (or 4.5g) , Iron content is 4.04 mg (28.86 %DV)
3. Spearmint, dried - Iron
  87.47 mg of Iron in 100g (624.79 %DV)
  A typical food serving of 1 tbsp (or 1.6g) , Iron content is 1.4 mg (10 %DV)
  Serving of 1 tsp (or 0.5g) , Iron content is 0.44 mg (3.14 %DV)
4. Spices, marjoram, dried - Iron
  82.71 mg of Iron in 100g (590.79 %DV)
  A typical food serving of 1 tbsp (or 1.7g) , Iron content is 1.41 mg (10.07 %DV)
  Serving of 1 tsp (or 0.6g) , Iron content is 0.5 mg (3.57 %DV)
5. Spices, cumin seed - Iron
  66.36 mg of Iron in 100g (474 %DV)
  A typical food serving of 1 tbsp, whole (or 6g) , Iron content is 3.98 mg (28.43 %DV)
  Serving of 1 tsp, whole (or 2.1g) , Iron content is 1.39 mg (9.93 %DV)
6. Spices, dill weed, dried - Iron
  48.78 mg of Iron in 100g (348.43 %DV)
  A typical food serving of 1 tbsp (or 3.1g) , Iron content is 1.51 mg (10.79 %DV)
  Serving of 1 tsp (or 1g) , Iron content is 0.49 mg (3.5 %DV)
7. Spices, celery seed - Iron
  44.9 mg of Iron in 100g (320.71 %DV)
  A typical food serving of 1 tbsp (or 6.5g) , Iron content is 2.92 mg (20.86 %DV)
  Serving of 1 tsp (or 2g) , Iron content is 0.9 mg (6.43 %DV)
8. Spices, bay leaf - Iron
  43 mg of Iron in 100g (307.14 %DV)
  A typical food serving of 1 tbsp, crumbled (or 1.8g) , Iron content is 0.77 mg (5.5 %DV)
  Serving of 1 tsp, crumbled (or 0.6g) , Iron content is 0.26 mg (1.86 %DV)
9. Spices, coriander leaf, dried - Iron
  42.46 mg of Iron in 100g (303.29 %DV)
  A typical food serving of 1 tbsp (or 1.8g) , Iron content is 0.76 mg (5.43 %DV)
  Serving of 1 tsp (or 0.6g) , Iron content is 0.25 mg (1.79 %DV)
10. Spices, turmeric, ground - Iron
  41.42 mg of Iron in 100g (295.86 %DV)
  A typical food serving of 1 tbsp (or 6.8g) , Iron content is 2.82 mg (20.14 %DV)
  Serving of 1 tsp (or 2.2g) , Iron content is 0.91 mg (6.5 %DV)
11. Spices, savory, ground - Iron
  37.88 mg of Iron in 100g (270.57 %DV)
  A typical food serving of 1 tbsp (or 4.4g) , Iron content is 1.67 mg (11.93 %DV)
  Serving of 1 tsp (or 1.4g) , Iron content is 0.53 mg (3.79 %DV)
12. Spices, anise seed - Iron
  36.96 mg of Iron in 100g (264 %DV)
  A typical food serving of 1 tbsp, whole (or 6.7g) , Iron content is 2.48 mg (17.71 %DV)
  Serving of 1 tsp, whole (or 2.1g) , Iron content is 0.78 mg (5.57 %DV)
13. Spices, oregano, dried - Iron
  36.8 mg of Iron in 100g (262.86 %DV)
  A typical food serving of 1 tsp, leaves (or 1g) , Iron content is 0.37 mg (2.64 %DV)
  Serving of 1 tsp, ground (or 1.8g) , Iron content is 0.66 mg (4.71 %DV)
14. Spices, poultry seasoning - Iron
  35.3 mg of Iron in 100g (252.14 %DV)
  A typical food serving of 1 tbsp (or 4.4g) , Iron content is 1.55 mg (11.07 %DV)
  Serving of 1 tsp (or 1.5g) , Iron content is 0.53 mg (3.79 %DV)
15. Spices, fenugreek seed - Iron
  33.53 mg of Iron in 100g (239.5 %DV)
  A typical food serving of 1 tbsp (or 11.1g) , Iron content is 3.72 mg (26.57 %DV)
  Serving of 1 tsp (or 3.7g) , Iron content is 1.24 mg (8.86 %DV)
16. Spices, tarragon, dried - Iron
  32.3 mg of Iron in 100g (230.71 %DV)
  A typical food serving of 1 tsp, leaves (or 0.6g) , Iron content is 0.19 mg (1.36 %DV)
  Serving of 1 tbsp, leaves (or 1.8g) , Iron content is 0.58 mg (4.14 %DV)
  Serving of 1 tsp, ground (or 1.6g) , Iron content is 0.52 mg (3.71 %DV)
  Serving of 1 tbsp, ground (or 4.8g) , Iron content is 1.55 mg (11.07 %DV)
17. Spices, chervil, dried - Iron
  31.95 mg of Iron in 100g (228.21 %DV)
  A typical food serving of 1 tbsp (or 1.9g) , Iron content is 0.61 mg (4.36 %DV)
  Serving of 1 tsp (or 0.6g) , Iron content is 0.19 mg (1.36 %DV)
18. Spices, curry powder - Iron
  29.59 mg of Iron in 100g (211.36 %DV)
  A typical food serving of 1 tbsp (or 6.3g) , Iron content is 1.86 mg (13.29 %DV)
  Serving of 1 tsp (or 2g) , Iron content is 0.59 mg (4.21 %DV)
19. Spices, rosemary, dried - Iron
  29.25 mg of Iron in 100g (208.93 %DV)
  A typical food serving of 1 tbsp (or 3.3g) , Iron content is 0.97 mg (6.93 %DV)
  Serving of 1 tsp (or 1.2g) , Iron content is 0.35 mg (2.5 %DV)
20. Spices, sage, ground - Iron
  28.12 mg of Iron in 100g (200.86 %DV)
  A typical food serving of 1 tbsp (or 2g) , Iron content is 0.56 mg (4 %DV)
  Serving of 1 tsp (or 0.7g) , Iron content is 0.2 mg (1.43 %DV)
21. Spices, parsley, dried - Iron
  22.04 mg of Iron in 100g (157.43 %DV)
  A typical food serving of 1 tsp (or 0.5g) , Iron content is 0.11 mg (0.79 %DV)
  Serving of 1 tbsp (or 1.6g) , Iron content is 0.35 mg (2.5 %DV)
22. Spices, paprika - Iron
  21.14 mg of Iron in 100g (151 %DV)
  A typical food serving of 1 tbsp (or 6.8g) , Iron content is 1.44 mg (10.29 %DV)
  Serving of 1 tsp (or 2.3g) , Iron content is 0.49 mg (3.5 %DV)
23. Spices, ginger, ground - Iron
  19.8 mg of Iron in 100g (141.43 %DV)
  A typical food serving of 1 tbsp (or 5.2g) , Iron content is 1.03 mg (7.36 %DV)
  Serving of 1 tsp (or 1.8g) , Iron content is 0.36 mg (2.57 %DV)
24. Spices, pumpkin pie spice - Iron
  19.71 mg of Iron in 100g (140.79 %DV)
  A typical food serving of 1 tbsp (or 5.6g) , Iron content is 1.1 mg (7.86 %DV)
  Serving of 1 tsp (or 1.7g) , Iron content is 0.34 mg (2.43 %DV)
25. Spices, fennel seed - Iron
  18.54 mg of Iron in 100g (132.43 %DV)
  A typical food serving of 1 tbsp, whole (or 5.8g) , Iron content is 1.08 mg (7.71 %DV)
  Serving of 1 tsp, whole (or 2g) , Iron content is 0.37 mg (2.64 %DV)
26. Thyme, fresh - Iron
  17.45 mg of Iron in 100g (124.64 %DV)
  A typical food serving of 1 tsp (or 0.8g) , Iron content is 0.14 mg (1 %DV)
  Serving of .5 tsp (or 0.4g) , Iron content is 0.07 mg (0.5 %DV)
27. Spices, chili powder - Iron
  17.3 mg of Iron in 100g (123.57 %DV)
  A typical food serving of 1 tbsp (or 8g) , Iron content is 1.38 mg (9.86 %DV)
  Serving of 1 tsp (or 2.7g) , Iron content is 0.47 mg (3.36 %DV)
28. Spices, dill seed - Iron
  16.33 mg of Iron in 100g (116.64 %DV)
  A typical food serving of 1 tbsp (or 6.6g) , Iron content is 1.08 mg (7.71 %DV)
  Serving of 1 tsp (or 2.1g) , Iron content is 0.34 mg (2.43 %DV)
29. Spices, coriander seed - Iron
  16.32 mg of Iron in 100g (116.57 %DV)
  A typical food serving of 1 tbsp (or 5g) , Iron content is 0.82 mg (5.86 %DV)
  Serving of 1 tsp (or 1.8g) , Iron content is 0.29 mg (2.07 %DV)
30. Spices, caraway seed - Iron
  16.23 mg of Iron in 100g (115.93 %DV)
  A typical food serving of 1 tbsp (or 6.7g) , Iron content is 1.09 mg (7.79 %DV)
  Serving of 1 tsp (or 2.1g) , Iron content is 0.34 mg (2.43 %DV)
31. Spices, pepper, white - Iron
  14.31 mg of Iron in 100g (102.21 %DV)
  A typical food serving of 1 tbsp, ground (or 7.1g) , Iron content is 1.02 mg (7.29 %DV)
  Serving of 1 tsp, ground (or 2.4g) , Iron content is 0.34 mg (2.43 %DV)
32. Spices, cardamom - Iron
  13.97 mg of Iron in 100g (99.79 %DV)
  A typical food serving of 1 tbsp, ground (or 5.8g) , Iron content is 0.81 mg (5.79 %DV)
  Serving of 1 tsp, ground (or 2g) , Iron content is 0.28 mg (2 %DV)
33. Spices, mace, ground - Iron
  13.9 mg of Iron in 100g (99.29 %DV)
  A typical food serving of 1 tbsp (or 5.3g) , Iron content is 0.74 mg (5.29 %DV)
  Serving of 1 tsp (or 1.7g) , Iron content is 0.24 mg (1.71 %DV)
34. Spearmint, fresh - Iron
  11.87 mg of Iron in 100g (84.79 %DV)
  A typical food serving of 2 tbsp (or 11.4g) , Iron content is 1.35 mg (9.64 %DV)
  Serving of 2 leaves (or 0.3g) , Iron content is 0.04 mg (0.29 %DV)
35. Spices, cloves, ground - Iron
  11.83 mg of Iron in 100g (84.5 %DV)
  A typical food serving of 1 tbsp (or 6.5g) , Iron content is 0.77 mg (5.5 %DV)
  Serving of 1 tsp (or 2.1g) , Iron content is 0.25 mg (1.79 %DV)
36. Spices, saffron - Iron
  11.1 mg of Iron in 100g (79.29 %DV)
  A typical food serving of 1 tbsp (or 2.1g) , Iron content is 0.23 mg (1.64 %DV)
  Serving of 1 tsp (or 0.7g) , Iron content is 0.08 mg (0.57 %DV)
37. Spices, poppy seed - Iron
  9.76 mg of Iron in 100g (69.71 %DV)
  A typical food serving of 1 tbsp (or 8.8g) , Iron content is 0.86 mg (6.14 %DV)
  Serving of 1 tsp (or 2.8g) , Iron content is 0.27 mg (1.93 %DV)
38. Spices, pepper, black - Iron
  9.71 mg of Iron in 100g (69.36 %DV)
  A typical food serving of 1 tbsp, ground (or 6.9g) , Iron content is 0.67 mg (4.79 %DV)
  Serving of 1 tsp, ground (or 2.3g) , Iron content is 0.22 mg (1.57 %DV)
  Serving of 1 tsp, whole (or 2.9g) , Iron content is 0.28 mg (2 %DV)
  Serving of 1 dash (or 0.1g) , Iron content is 0.01 mg (0.07 %DV)
39. Spices, mustard seed, ground - Iron
  9.21 mg of Iron in 100g (65.79 %DV)
  A typical food serving of 1 tbsp (or 6.3g) , Iron content is 0.58 mg (4.14 %DV)
  Serving of 1 tsp (or 2g) , Iron content is 0.18 mg (1.29 %DV)
40. Spices, cinnamon, ground - Iron
  8.32 mg of Iron in 100g (59.43 %DV)
  A typical food serving of 1 tbsp (or 7.8g) , Iron content is 0.65 mg (4.64 %DV)
  Serving of 1 tsp (or 2.6g) , Iron content is 0.22 mg (1.57 %DV)
41. Spices, pepper, red or cayenne - Iron
  7.8 mg of Iron in 100g (55.71 %DV)
  A typical food serving of 1 tbsp (or 5.3g) , Iron content is 0.41 mg (2.93 %DV)
  Serving of 1 tsp (or 1.8g) , Iron content is 0.14 mg (1 %DV)
42. Spices, allspice, ground - Iron
  7.06 mg of Iron in 100g (50.43 %DV)
  A typical food serving of 1 tbsp (or 6g) , Iron content is 0.42 mg (3 %DV)
  Serving of 1 tsp (or 1.9g) , Iron content is 0.13 mg (0.93 %DV)
43. PACE, Dry Taco Seasoning Mix - Iron
  6.75 mg of Iron in 100g (48.21 %DV)
  A typical food serving of 2 tbsp (1 serving) (or 5.3g) , Iron content is 0.36 mg (2.57 %DV)
44. Rosemary, fresh - Iron
  6.65 mg of Iron in 100g (47.5 %DV)
  A typical food serving of 1 tbsp (or 1.7g) , Iron content is 0.11 mg (0.79 %DV)
  Serving of 1 tsp (or 0.7g) , Iron content is 0.05 mg (0.36 %DV)
45. Dill weed, fresh - Iron
  6.59 mg of Iron in 100g (47.07 %DV)
  A typical food serving of 1 cup sprigs (or 8.9g) , Iron content is 0.59 mg (4.21 %DV)
  Serving of 5 sprigs (or 1g) , Iron content is 0.07 mg (0.5 %DV)
46. Spices, garlic powder - Iron
  5.65 mg of Iron in 100g (40.36 %DV)
  A typical food serving of 1 tbsp (or 9.7g) , Iron content is 0.55 mg (3.93 %DV)
  Serving of 1 tsp (or 3.1g) , Iron content is 0.18 mg (1.29 %DV)
47. Peppermint, fresh - Iron
  5.08 mg of Iron in 100g (36.29 %DV)
  A typical food serving of 2 tbsp (or 3.2g) , Iron content is 0.16 mg (1.14 %DV)
  Serving of 2 leaves (or 0.1g) , Iron content is 0.01 mg (0.07 %DV)
48. Spices, onion powder - Iron
  3.9 mg of Iron in 100g (27.86 %DV)
  A typical food serving of 1 tbsp (or 6.9g) , Iron content is 0.27 mg (1.93 %DV)
  Serving of 1 tsp (or 2.4g) , Iron content is 0.09 mg (0.64 %DV)
49. Basil, fresh - Iron
  3.17 mg of Iron in 100g (22.64 %DV)
  A typical food serving of 2 tbsp, chopped (or 5.3g) , Iron content is 0.17 mg (1.21 %DV)
  Serving of 5 leaves (or 2.5g) , Iron content is 0.08 mg (0.57 %DV)
  Serving of .25 cup leaves, whole (or 6g) , Iron content is 0.19 mg (1.36 %DV)
50. Spices, nutmeg, ground - Iron
  3.04 mg of Iron in 100g (21.71 %DV)
  A typical food serving of 1 tbsp (or 7g) , Iron content is 0.21 mg (1.5 %DV)
  Serving of 1 tsp (or 2.2g) , Iron content is 0.07 mg (0.5 %DV)






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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.