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Iron Rich Herbs and Spices


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We have sorted our complete nutrition and vitamin database, based on amount of Iron in Herbs and Spices. Click on a food item or beverage below to give a full nutrition breakdown, 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. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Herbs and Spices high in Iron.

Highest Iron Content per 100g

The Iron content ranges from 123.6 mg for Spices, thyme, dried through to 3.04 mg for Spices, nutmeg, ground in 100g. The difference between the highest and lowest values gives a range of 120.56 mg of Iron per 100g.The range of calories for these foods is from 276 kcal through to 525 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 21.71 % 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 42 foods which contain greater than 50% of the RDA per 100g of Iron.

For a complete list we also have a list of foods rich in Iron

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 Iron nutritional content.

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 Spices, cumin seed which contains 3.98 mg in 1 tbsp, whole (or 6 g).The precentage of the recommended daily value for this serving is 28.43 %.

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


 

List of Herbs and Spices High in Iron per 100g

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1. Spices, thyme, dried - Iron
  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 nutritional 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
  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 nutritional 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
  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 nutritional 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
  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 nutritional 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. Spices, cumin seed - Iron
  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 nutritional 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).
6. Spices, dill weed, dried - Iron
  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 nutritional 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).
7. Spices, celery seed - Iron
  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 nutritional 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).
8. Spices, bay leaf - Iron
  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 nutritional 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).
9. Spices, coriander leaf, dried - Iron
  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 nutritional 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).
10. Spices, turmeric, ground - Iron
  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 nutritional 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).
11. Spices, savory, ground - Iron
  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 nutritional 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).
12. Spices, anise seed - Iron
  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 nutritional 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).
13. Spices, oregano, dried - Iron
  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 nutritional 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).
14. Spices, poultry seasoning - Iron
  35.3 mg of Iron per 100g (252.14 %DV).
  For this serving the amount of Calories is 307 kcal per 100g(15 %DV cals).
  A typical serving of 1 tbsp (or 4.4g), Iron nutritional content is 1.55 mg (11.07 %DV).  Calories per serving are 13.51 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.5g), Iron content is 0.53 mg (3.79 %DV).  Calories per serving are 4.61 kcal (0 %DV cals).
15. Spices, fenugreek seed - Iron
  33.53 mg of Iron per 100g (239.5 %DV).
  For this serving the amount of Calories is 323 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 11.1g), Iron nutritional content is 3.72 mg (26.57 %DV).  Calories per serving are 35.85 kcal (2 %DV cals).
  Other food servings - 1 tsp (or 3.7g), Iron content is 1.24 mg (8.86 %DV).  Calories per serving are 11.95 kcal (1 %DV cals).
16. Spices, tarragon, dried - Iron
  32.3 mg of Iron per 100g (230.71 %DV).
  For this serving the amount of Calories is 295 kcal per 100g(15 %DV cals).
  A typical serving of 1 tsp, leaves (or 0.6g), Iron nutritional content is 0.19 mg (1.36 %DV).  Calories per serving are 1.77 kcal (0 %DV cals).
  Other food servings - 1 tbsp, leaves (or 1.8g), Iron content is 0.58 mg (4.14 %DV).  Calories per serving are 5.31 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.6g), Iron content is 0.52 mg (3.71 %DV).  Calories per serving are 4.72 kcal (0 %DV cals).
  Other food servings - 1 tbsp, ground (or 4.8g), Iron content is 1.55 mg (11.07 %DV).  Calories per serving are 14.16 kcal (1 %DV cals).
17. Spices, chervil, dried - Iron
  31.95 mg of Iron per 100g (228.21 %DV).
  For this serving the amount of Calories is 237 kcal per 100g(12 %DV cals).
  A typical serving of 1 tbsp (or 1.9g), Iron nutritional content is 0.61 mg (4.36 %DV).  Calories per serving are 4.5 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.6g), Iron content is 0.19 mg (1.36 %DV).  Calories per serving are 1.42 kcal (0 %DV cals).
18. Spices, curry powder - Iron
  29.59 mg of Iron per 100g (211.36 %DV).
  For this serving the amount of Calories is 325 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 6.3g), Iron nutritional content is 1.86 mg (13.29 %DV).  Calories per serving are 20.48 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2g), Iron content is 0.59 mg (4.21 %DV).  Calories per serving are 6.5 kcal (0 %DV cals).
19. Spices, rosemary, dried - Iron
  29.25 mg of Iron per 100g (208.93 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 3.3g), Iron nutritional content is 0.97 mg (6.93 %DV).  Calories per serving are 10.92 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.2g), Iron content is 0.35 mg (2.5 %DV).  Calories per serving are 3.97 kcal (0 %DV cals).
20. Spices, sage, ground - Iron
  28.12 mg of Iron per 100g (200.86 %DV).
  For this serving the amount of Calories is 315 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 2g), Iron nutritional content is 0.56 mg (4 %DV).  Calories per serving are 6.3 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.7g), Iron content is 0.2 mg (1.43 %DV).  Calories per serving are 2.21 kcal (0 %DV cals).
21. Spices, parsley, dried - Iron
  22.04 mg of Iron per 100g (157.43 %DV).
  For this serving the amount of Calories is 292 kcal per 100g(15 %DV cals).
  A typical serving of 1 tsp (or 0.5g), Iron nutritional content is 0.11 mg (0.79 %DV).  Calories per serving are 1.46 kcal (0 %DV cals).
  Other food servings - 1 tbsp (or 1.6g), Iron content is 0.35 mg (2.5 %DV).  Calories per serving are 4.67 kcal (0 %DV cals).
22. Spices, paprika - Iron
  21.14 mg of Iron per 100g (151 %DV).
  For this serving the amount of Calories is 282 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 6.8g), Iron nutritional content is 1.44 mg (10.29 %DV).  Calories per serving are 19.18 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.3g), Iron content is 0.49 mg (3.5 %DV).  Calories per serving are 6.49 kcal (0 %DV cals).
23. Spices, ginger, ground - Iron
  19.8 mg of Iron per 100g (141.43 %DV).
  For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5.2g), Iron nutritional content is 1.03 mg (7.36 %DV).  Calories per serving are 17.42 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.8g), Iron content is 0.36 mg (2.57 %DV).  Calories per serving are 6.03 kcal (0 %DV cals).
24. Spices, pumpkin pie spice - Iron
  19.71 mg of Iron per 100g (140.79 %DV).
  For this serving the amount of Calories is 342 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5.6g), Iron nutritional content is 1.1 mg (7.86 %DV).  Calories per serving are 19.15 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.7g), Iron content is 0.34 mg (2.43 %DV).  Calories per serving are 5.81 kcal (0 %DV cals).
25. Spices, fennel seed - Iron
  18.54 mg of Iron per 100g (132.43 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp, whole (or 5.8g), Iron nutritional content is 1.08 mg (7.71 %DV).  Calories per serving are 20.01 kcal (1 %DV cals).
  Other food servings - 1 tsp, whole (or 2g), Iron content is 0.37 mg (2.64 %DV).  Calories per serving are 6.9 kcal (0 %DV cals).
26. Thyme, fresh - Iron
  17.45 mg of Iron per 100g (124.64 %DV).
  For this serving the amount of Calories is 101 kcal per 100g(5 %DV cals).
  A typical serving of 1 tsp (or 0.8g), Iron nutritional content is 0.14 mg (1 %DV).  Calories per serving are 0.81 kcal (0 %DV cals).
  Other food servings - .5 tsp (or 0.4g), Iron content is 0.07 mg (0.5 %DV).  Calories per serving are 0.4 kcal (0 %DV cals).
27. Spices, chili powder - Iron
  17.3 mg of Iron per 100g (123.57 %DV).
  For this serving the amount of Calories is 282 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 8g), Iron nutritional content is 1.38 mg (9.86 %DV).  Calories per serving are 22.56 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.7g), Iron content is 0.47 mg (3.36 %DV).  Calories per serving are 7.61 kcal (0 %DV cals).
28. Spices, dill seed - Iron
  16.33 mg of Iron per 100g (116.64 %DV).
  For this serving the amount of Calories is 305 kcal per 100g(15 %DV cals).
  A typical serving of 1 tbsp (or 6.6g), Iron nutritional content is 1.08 mg (7.71 %DV).  Calories per serving are 20.13 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.1g), Iron content is 0.34 mg (2.43 %DV).  Calories per serving are 6.41 kcal (0 %DV cals).
29. Spices, coriander seed - Iron
  16.32 mg of Iron per 100g (116.57 %DV).
  For this serving the amount of Calories is 298 kcal per 100g(15 %DV cals).
  A typical serving of 1 tbsp (or 5g), Iron nutritional content is 0.82 mg (5.86 %DV).  Calories per serving are 14.9 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.8g), Iron content is 0.29 mg (2.07 %DV).  Calories per serving are 5.36 kcal (0 %DV cals).
30. Spices, caraway seed - Iron
  16.23 mg of Iron per 100g (115.93 %DV).
  For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 6.7g), Iron nutritional content is 1.09 mg (7.79 %DV).  Calories per serving are 22.31 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.1g), Iron content is 0.34 mg (2.43 %DV).  Calories per serving are 6.99 kcal (0 %DV cals).
31. Spices, pepper, white - Iron
  14.31 mg of Iron per 100g (102.21 %DV).
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 tbsp, ground (or 7.1g), Iron nutritional content is 1.02 mg (7.29 %DV).  Calories per serving are 21.02 kcal (1 %DV cals).
  Other food servings - 1 tsp, ground (or 2.4g), Iron content is 0.34 mg (2.43 %DV).  Calories per serving are 7.1 kcal (0 %DV cals).
32. Spices, cardamom - Iron
  13.97 mg of Iron per 100g (99.79 %DV).
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp, ground (or 5.8g), Iron nutritional content is 0.81 mg (5.79 %DV).  Calories per serving are 18.04 kcal (1 %DV cals).
  Other food servings - 1 tsp, ground (or 2g), Iron content is 0.28 mg (2 %DV).  Calories per serving are 6.22 kcal (0 %DV cals).
33. Spices, mace, ground - Iron
  13.9 mg of Iron per 100g (99.29 %DV).
  For this serving the amount of Calories is 475 kcal per 100g(24 %DV cals).
  A typical serving of 1 tbsp (or 5.3g), Iron nutritional content is 0.74 mg (5.29 %DV).  Calories per serving are 25.18 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.7g), Iron content is 0.24 mg (1.71 %DV).  Calories per serving are 8.08 kcal (0 %DV cals).
34. Spearmint, fresh - Iron
  11.87 mg of Iron per 100g (84.79 %DV).
  For this serving the amount of Calories is 44 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (or 11.4g), Iron nutritional content is 1.35 mg (9.64 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
  Other food servings - 2 leaves (or 0.3g), Iron content is 0.04 mg (0.29 %DV).  Calories per serving are 0.13 kcal (0 %DV cals).
35. Spices, cloves, ground - Iron
  11.83 mg of Iron per 100g (84.5 %DV).
  For this serving the amount of Calories is 274 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 6.5g), Iron nutritional content is 0.77 mg (5.5 %DV).  Calories per serving are 17.81 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.1g), Iron content is 0.25 mg (1.79 %DV).  Calories per serving are 5.75 kcal (0 %DV cals).
36. Spices, saffron - Iron
  11.1 mg of Iron per 100g (79.29 %DV).
  For this serving the amount of Calories is 310 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 2.1g), Iron nutritional content is 0.23 mg (1.64 %DV).  Calories per serving are 6.51 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.7g), Iron content is 0.08 mg (0.57 %DV).  Calories per serving are 2.17 kcal (0 %DV cals).
37. Spices, poppy seed - Iron
  9.76 mg of Iron per 100g (69.71 %DV).
  For this serving the amount of Calories is 525 kcal per 100g(26 %DV cals).
  A typical serving of 1 tbsp (or 8.8g), Iron nutritional content is 0.86 mg (6.14 %DV).  Calories per serving are 46.2 kcal (2 %DV cals).
  Other food servings - 1 tsp (or 2.8g), Iron content is 0.27 mg (1.93 %DV).  Calories per serving are 14.7 kcal (1 %DV cals).
38. Spices, pepper, black - Iron
  9.71 mg of Iron per 100g (69.36 %DV).
  For this serving the amount of Calories is 251 kcal per 100g(13 %DV cals).
  A typical serving of 1 tbsp, ground (or 6.9g), Iron nutritional content is 0.67 mg (4.79 %DV).  Calories per serving are 17.32 kcal (1 %DV cals).
  Other food servings - 1 tsp, ground (or 2.3g), Iron content is 0.22 mg (1.57 %DV).  Calories per serving are 5.77 kcal (0 %DV cals).
  Other food servings - 1 tsp, whole (or 2.9g), Iron content is 0.28 mg (2 %DV).  Calories per serving are 7.28 kcal (0 %DV cals).
  Other food servings - 1 dash (or 0.1g), Iron content is 0.01 mg (0.07 %DV).  Calories per serving are 0.25 kcal (0 %DV cals).
39. Spices, mustard seed, ground - Iron
  9.21 mg of Iron per 100g (65.79 %DV).
  For this serving the amount of Calories is 508 kcal per 100g(25 %DV cals).
  A typical serving of 1 tbsp (or 6.3g), Iron nutritional content is 0.58 mg (4.14 %DV).  Calories per serving are 32 kcal (2 %DV cals).
  Other food servings - 1 tsp (or 2g), Iron content is 0.18 mg (1.29 %DV).  Calories per serving are 10.16 kcal (1 %DV cals).
40. Spices, cinnamon, ground - Iron
  8.32 mg of Iron per 100g (59.43 %DV).
  For this serving the amount of Calories is 247 kcal per 100g(12 %DV cals).
  A typical serving of 1 tbsp (or 7.8g), Iron nutritional content is 0.65 mg (4.64 %DV).  Calories per serving are 19.27 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.6g), Iron content is 0.22 mg (1.57 %DV).  Calories per serving are 6.42 kcal (0 %DV cals).
41. Spices, pepper, red or cayenne - Iron
  7.8 mg of Iron per 100g (55.71 %DV).
  For this serving the amount of Calories is 318 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 5.3g), Iron nutritional content is 0.41 mg (2.93 %DV).  Calories per serving are 16.85 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.8g), Iron content is 0.14 mg (1 %DV).  Calories per serving are 5.72 kcal (0 %DV cals).
42. Spices, allspice, ground - Iron
  7.06 mg of Iron per 100g (50.43 %DV).
  For this serving the amount of Calories is 263 kcal per 100g(13 %DV cals).
  A typical serving of 1 tbsp (or 6g), Iron nutritional content is 0.42 mg (3 %DV).  Calories per serving are 15.78 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.9g), Iron content is 0.13 mg (0.93 %DV).  Calories per serving are 5 kcal (0 %DV cals).
43. PACE, Dry Taco Seasoning Mix - Iron
  6.75 mg of Iron per 100g (48.21 %DV).
  For this serving the amount of Calories is 188 kcal per 100g(9 %DV cals).
  A typical serving of 2 tbsp (1 serving) (or 5.3g), Iron nutritional content is 0.36 mg (2.57 %DV).  Calories per serving are 9.96 kcal (0 %DV cals).
44. Rosemary, fresh - Iron
  6.65 mg of Iron per 100g (47.5 %DV).
  For this serving the amount of Calories is 131 kcal per 100g(7 %DV cals).
  A typical serving of 1 tbsp (or 1.7g), Iron nutritional content is 0.11 mg (0.79 %DV).  Calories per serving are 2.23 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.7g), Iron content is 0.05 mg (0.36 %DV).  Calories per serving are 0.92 kcal (0 %DV cals).
45. Dill weed, fresh - Iron
  6.59 mg of Iron per 100g (47.07 %DV).
  For this serving the amount of Calories is 43 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup sprigs (or 8.9g), Iron nutritional content is 0.59 mg (4.21 %DV).  Calories per serving are 3.83 kcal (0 %DV cals).
  Other food servings - 5 sprigs (or 1g), Iron content is 0.07 mg (0.5 %DV).  Calories per serving are 0.43 kcal (0 %DV cals).
46. Spices, garlic powder - Iron
  5.65 mg of Iron per 100g (40.36 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 9.7g), Iron nutritional content is 0.55 mg (3.93 %DV).  Calories per serving are 32.11 kcal (2 %DV cals).
  Other food servings - 1 tsp (or 3.1g), Iron content is 0.18 mg (1.29 %DV).  Calories per serving are 10.26 kcal (1 %DV cals).
47. Peppermint, fresh - Iron
  5.08 mg of Iron per 100g (36.29 %DV).
  For this serving the amount of Calories is 70 kcal per 100g(4 %DV cals).
  A typical serving of 2 tbsp (or 3.2g), Iron nutritional content is 0.16 mg (1.14 %DV).  Calories per serving are 2.24 kcal (0 %DV cals).
  Other food servings - 2 leaves (or 0.1g), Iron content is 0.01 mg (0.07 %DV).  Calories per serving are 0.07 kcal (0 %DV cals).
48. Spices, onion powder - Iron
  3.9 mg of Iron per 100g (27.86 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 6.9g), Iron nutritional content is 0.27 mg (1.93 %DV).  Calories per serving are 23.53 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.4g), Iron content is 0.09 mg (0.64 %DV).  Calories per serving are 8.18 kcal (0 %DV cals).
49. Basil, fresh - Iron
  3.17 mg of Iron per 100g (22.64 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 2 tbsp, chopped (or 5.3g), Iron nutritional content is 0.17 mg (1.21 %DV).  Calories per serving are 1.22 kcal (0 %DV cals).
  Other food servings - 5 leaves (or 2.5g), Iron content is 0.08 mg (0.57 %DV).  Calories per serving are 0.58 kcal (0 %DV cals).
  Other food servings - .25 cup leaves, whole (or 6g), Iron content is 0.19 mg (1.36 %DV).  Calories per serving are 1.38 kcal (0 %DV cals).
50. Spices, nutmeg, ground - Iron
  3.04 mg of Iron per 100g (21.71 %DV).
  For this serving the amount of Calories is 525 kcal per 100g(26 %DV cals).
  A typical serving of 1 tbsp (or 7g), Iron nutritional content is 0.21 mg (1.5 %DV).  Calories per serving are 36.75 kcal (2 %DV cals).
  Other food servings - 1 tsp (or 2.2g), Iron content is 0.07 mg (0.5 %DV).  Calories per serving are 11.55 kcal (1 %DV cals).

Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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