Welcome to the list of the top 44 spices and herbs highest in iron content. Where the amount of iron ranges from 66.36 mg to 0.03 mg per 100g. The top spices and herb is Spices, cumin seed with the highest iron content, which in 100g contains 66.36 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Spices, cumin seed, the RDA iron percentage is 474 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spices, cumin seed has a nutritional value score of 20 out of 100.Comparing the iron content and the nutritional density in 100g for Spices, cumin seed; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of spices and herbs high in iron.





Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Spices, cumin seed, which is the top of the spices and herbs list for iron content in your diet, the amount of Calories is 375 kcal (19% RDA), the amount of Protein is 17.81 g (32% RDA), the amount of Fat is 22.27 g (34% RDA) and the amount of Carbohydrate is 44.24 g (34% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Spices, cumin seed from the list of spices and herbs.

iron and nutrition facts in spices and herbs per 100g

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in spices and herbs for the top 20 spices and herbs. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Spices, cumin seed 66.36mg (474%RDA)
2. Spices, celery seed 44.9mg (321%RDA)
3. Spices, bay leaf 43mg (307%RDA)
4. Spices, turmeric, ground 41.42mg (296%RDA)
5. Spices, savory, ground 37.88mg (271%RDA)
6. Spices, anise seed 36.96mg (264%RDA)
7. Spices, poultry seasoning 35.3mg (252%RDA)
8. Spices, fenugreek seed 33.53mg (240%RDA)
9. Spices, sage, ground 28.12mg (201%RDA)
10. Spices, paprika 21.14mg (151%RDA)
11. Spices, ginger, ground 19.8mg (141%RDA)
12. Spices, pumpkin pie spice 19.71mg (141%RDA)
13. Spices, fennel seed 18.54mg (132%RDA)
14. Thyme, fresh 17.45mg (125%RDA)
15. Spices, dill seed 16.33mg (117%RDA)
16. Spices, coriander seed 16.32mg (117%RDA)
17. Spices, caraway seed 16.23mg (116%RDA)
18. Spices, pepper, white 14.31mg (102%RDA)
19. Spices, cardamom 13.97mg (100%RDA)
20. Spices, mace, ground 13.9mg (99%RDA)

Comparing iron in spices and herbs vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Spices, cumin seed, in 100g contains 66.36 mg of iron. As a percentage of the RDA this is 474 %. Therefore, Spices, cumin seed has 63.66 mg more iron than spinach. In terms of iron percentage this is 2358 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Spices, cumin seed has a nutritional value score of 20 out of 100.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

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 percentage of the recommended daily value for this serving is 28 %. For this serving the Calories content is 22.5 kcal (1% RDA), the Protein content is 1.07 g (2% RDA), the Fat content is 1.34 g (2% RDA) and the Carbohydrate content is 2.65 g (2% RDA).

Milligrams of iron in spices and herbs (per 100g)

The list below gives the total iron content in the top items from the general description 'spices and herbs' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 44 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

spices and herbs iron per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.


List of Spices and herbs High in iron Content per 100g

1. Spices, cumin seed - Iron
66.36 mg of Iron per 100g (474% RDA)
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
66.36 mg(474%) 375(19%)44.24(34%)22.27(34%)17.81(32%)
Typical Serving Amount : 1 tbsp, whole (or 6g):
3.98 mg(28%)22.5 kcal(1%)2.65 g(2%)1.34 g(2%)1.07 g(2%)
Other Serving Size : 1 tsp, whole (or 2.1g):
1.39 mg(10%)7.88 kcal(0%)0.93 g(1%)0.47 g(1%)0.37 g(1%)
2. Spices, celery seed - Iron
44.9 mg of Iron per 100g (321% RDA)
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
44.9 mg(321%) 392(20%)41.35(32%)25.27(39%)18.07(32%)
Typical Serving Amount : 1 tbsp (or 6.5g):
2.92 mg(21%)25.48 kcal(1%)2.69 g(2%)1.64 g(3%)1.17 g(2%)
Other Serving Size : 1 tsp (or 2g):
0.9 mg(6%)7.84 kcal(0%)0.83 g(1%)0.51 g(1%)0.36 g(1%)
3. Spices, bay leaf - Iron
43 mg of Iron per 100g (307% RDA)
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(307%) 313(16%)74.97(58%)8.36(13%)7.61(14%)
Typical Serving Amount : 1 tbsp, crumbled (or 1.8g):
0.77 mg(6%)5.63 kcal(0%)1.35 g(1%)0.15 g(0%)0.14 g(0%)
Other Serving Size : 1 tsp, crumbled (or 0.6g):
0.26 mg(2%)1.88 kcal(0%)0.45 g(0%)0.05 g(0%)0.05 g(0%)
4. Spices, turmeric, ground - Iron
41.42 mg of Iron per 100g (296% RDA)
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
41.42 mg(296%) 354(18%)64.93(50%)9.88(15%)7.83(14%)
Typical Serving Amount : 1 tbsp (or 6.8g):
2.82 mg(20%)24.07 kcal(1%)4.42 g(3%)0.67 g(1%)0.53 g(1%)
Other Serving Size : 1 tsp (or 2.2g):
0.91 mg(7%)7.79 kcal(0%)1.43 g(1%)0.22 g(0%)0.17 g(0%)
5. Spices, savory, ground - Iron
37.88 mg of Iron per 100g (271% RDA)
Nutritional Value = 24 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
37.88 mg(271%) 272(14%)68.73(53%)5.91(9%)6.73(12%)
Typical Serving Amount : 1 tbsp (or 4.4g):
1.67 mg(12%)11.97 kcal(1%)3.02 g(2%)0.26 g(0%)0.3 g(1%)
Other Serving Size : 1 tsp (or 1.4g):
0.53 mg(4%)3.81 kcal(0%)0.96 g(1%)0.08 g(0%)0.09 g(0%)
6. Spices, anise seed - Iron
36.96 mg of Iron per 100g (264% RDA)
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
36.96 mg(264%) 337(17%)50.02(38%)15.9(24%)17.6(31%)
Typical Serving Amount : 1 tbsp, whole (or 6.7g):
2.48 mg(18%)22.58 kcal(1%)3.35 g(3%)1.07 g(2%)1.18 g(2%)
Other Serving Size : 1 tsp, whole (or 2.1g):
0.78 mg(6%)7.08 kcal(0%)1.05 g(1%)0.33 g(1%)0.37 g(1%)
7. Spices, poultry seasoning - Iron
35.3 mg of Iron per 100g (252% RDA)
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
35.3 mg(252%) 307(15%)65.59(50%)7.53(12%)9.59(17%)
Typical Serving Amount : 1 tbsp (or 4.4g):
1.55 mg(11%)13.51 kcal(1%)2.89 g(2%)0.33 g(1%)0.42 g(1%)
Other Serving Size : 1 tsp (or 1.5g):
0.53 mg(4%)4.61 kcal(0%)0.98 g(1%)0.11 g(0%)0.14 g(0%)
8. Spices, fenugreek seed - Iron
33.53 mg of Iron per 100g (240% RDA)
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.53 mg(240%) 323(16%)58.35(45%)6.41(10%)23(41%)
Typical Serving Amount : 1 tbsp (or 11.1g):
3.72 mg(27%)35.85 kcal(2%)6.48 g(5%)0.71 g(1%)2.55 g(5%)
Other Serving Size : 1 tsp (or 3.7g):
1.24 mg(9%)11.95 kcal(1%)2.16 g(2%)0.24 g(0%)0.85 g(2%)
9. Spices, sage, ground - Iron
28.12 mg of Iron per 100g (201% RDA)
Nutritional Value = 24 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.12 mg(201%) 315(16%)60.73(47%)12.75(20%)10.63(19%)
Typical Serving Amount : 1 tbsp (or 2g):
0.56 mg(4%)6.3 kcal(0%)1.21 g(1%)0.26 g(0%)0.21 g(0%)
Other Serving Size : 1 tsp (or 0.7g):
0.2 mg(1%)2.21 kcal(0%)0.43 g(0%)0.09 g(0%)0.07 g(0%)
10. Spices, paprika - Iron
21.14 mg of Iron per 100g (151% RDA)
Nutritional Value = 24 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
21.14 mg(151%) 282(14%)53.99(42%)12.89(20%)14.14(25%)
Typical Serving Amount : 1 tbsp (or 6.8g):
1.44 mg(10%)19.18 kcal(1%)3.67 g(3%)0.88 g(1%)0.96 g(2%)
Other Serving Size : 1 tsp (or 2.3g):
0.49 mg(4%)6.49 kcal(0%)1.24 g(1%)0.3 g(0%)0.33 g(1%)
11. Spices, ginger, ground - Iron
19.8 mg of Iron per 100g (141% RDA)
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.8 mg(141%) 335(17%)71.62(55%)4.24(7%)8.98(16%)
Typical Serving Amount : 1 tbsp (or 5.2g):
1.03 mg(7%)17.42 kcal(1%)3.72 g(3%)0.22 g(0%)0.47 g(1%)
Other Serving Size : 1 tsp (or 1.8g):
0.36 mg(3%)6.03 kcal(0%)1.29 g(1%)0.08 g(0%)0.16 g(0%)
12. Spices, pumpkin pie spice - Iron
19.71 mg of Iron per 100g (141% RDA)
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.71 mg(141%) 342(17%)69.28(53%)12.6(19%)5.76(10%)
Typical Serving Amount : 1 tbsp (or 5.6g):
1.1 mg(8%)19.15 kcal(1%)3.88 g(3%)0.71 g(1%)0.32 g(1%)
Other Serving Size : 1 tsp (or 1.7g):
0.34 mg(2%)5.81 kcal(0%)1.18 g(1%)0.21 g(0%)0.1 g(0%)
13. Spices, fennel seed - Iron
18.54 mg of Iron per 100g (132% RDA)
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.54 mg(132%) 345(17%)52.29(40%)14.87(23%)15.8(28%)
Typical Serving Amount : 1 tbsp, whole (or 5.8g):
1.08 mg(8%)20.01 kcal(1%)3.03 g(2%)0.86 g(1%)0.92 g(2%)
Other Serving Size : 1 tsp, whole (or 2g):
0.37 mg(3%)6.9 kcal(0%)1.05 g(1%)0.3 g(0%)0.32 g(1%)
14. Thyme, fresh - Iron
17.45 mg of Iron per 100g (125% RDA)
Nutritional Value = 34 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
17.45 mg(125%) 101(5%)24.45(19%)1.68(3%)5.56(10%)
Typical Serving Amount : 1 tsp (or 0.8g):
0.14 mg(1%)0.81 kcal(0%)0.2 g(0%)0.01 g(0%)0.04 g(0%)
Other Serving Size : .5 tsp (or 0.4g):
0.07 mg(1%)0.4 kcal(0%)0.1 g(0%)0.01 g(0%)0.02 g(0%)
15. Spices, dill seed - Iron
16.33 mg of Iron per 100g (117% RDA)
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.33 mg(117%) 305(15%)55.17(42%)14.54(22%)15.98(29%)
Typical Serving Amount : 1 tbsp (or 6.6g):
1.08 mg(8%)20.13 kcal(1%)3.64 g(3%)0.96 g(1%)1.05 g(2%)
Other Serving Size : 1 tsp (or 2.1g):
0.34 mg(2%)6.41 kcal(0%)1.16 g(1%)0.31 g(0%)0.34 g(1%)
16. Spices, coriander seed - Iron
16.32 mg of Iron per 100g (117% RDA)
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.32 mg(117%) 298(15%)54.99(42%)17.77(27%)12.37(22%)
Typical Serving Amount : 1 tbsp (or 5g):
0.82 mg(6%)14.9 kcal(1%)2.75 g(2%)0.89 g(1%)0.62 g(1%)
Other Serving Size : 1 tsp (or 1.8g):
0.29 mg(2%)5.36 kcal(0%)0.99 g(1%)0.32 g(0%)0.22 g(0%)
17. Spices, caraway seed - Iron
16.23 mg of Iron per 100g (116% RDA)
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.23 mg(116%) 333(17%)49.9(38%)14.59(22%)19.77(35%)
Typical Serving Amount : 1 tbsp (or 6.7g):
1.09 mg(8%)22.31 kcal(1%)3.34 g(3%)0.98 g(2%)1.32 g(2%)
Other Serving Size : 1 tsp (or 2.1g):
0.34 mg(2%)6.99 kcal(0%)1.05 g(1%)0.31 g(0%)0.42 g(1%)
18. Spices, pepper, white - Iron
14.31 mg of Iron per 100g (102% RDA)
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.31 mg(102%) 296(15%)68.61(53%)2.12(3%)10.4(19%)
Typical Serving Amount : 1 tbsp, ground (or 7.1g):
1.02 mg(7%)21.02 kcal(1%)4.87 g(4%)0.15 g(0%)0.74 g(1%)
Other Serving Size : 1 tsp, ground (or 2.4g):
0.34 mg(2%)7.1 kcal(0%)1.65 g(1%)0.05 g(0%)0.25 g(0%)
19. Spices, cardamom - Iron
13.97 mg of Iron per 100g (100% RDA)
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
13.97 mg(100%) 311(16%)68.47(53%)6.7(10%)10.76(19%)
Typical Serving Amount : 1 tbsp, ground (or 5.8g):
0.81 mg(6%)18.04 kcal(1%)3.97 g(3%)0.39 g(1%)0.62 g(1%)
Other Serving Size : 1 tsp, ground (or 2g):
0.28 mg(2%)6.22 kcal(0%)1.37 g(1%)0.13 g(0%)0.22 g(0%)
20. Spices, mace, ground - Iron
13.9 mg of Iron per 100g (99% RDA)
Nutritional Value = 16 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
13.9 mg(99%) 475(24%)50.5(39%)32.38(50%)6.71(12%)
Typical Serving Amount : 1 tbsp (or 5.3g):
0.74 mg(5%)25.18 kcal(1%)2.68 g(2%)1.72 g(3%)0.36 g(1%)
Other Serving Size : 1 tsp (or 1.7g):
0.24 mg(2%)8.08 kcal(0%)0.86 g(1%)0.55 g(1%)0.11 g(0%)
21. Spearmint, fresh - Iron
11.87 mg of Iron per 100g (85% RDA)
Nutritional Value = 39 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.87 mg(85%) 44(2%)8.41(6%)0.73(1%)3.29(6%)
Typical Serving Amount : 2 tbsp (or 11.4g):
1.35 mg(10%)5.02 kcal(0%)0.96 g(1%)0.08 g(0%)0.38 g(1%)
Other Serving Size : 2 leaves (or 0.3g):
0.04 mg(0%)0.13 kcal(0%)0.03 g(0%)0 g(0%)0.01 g(0%)
22. Spices, cloves, ground - Iron
11.83 mg of Iron per 100g (85% RDA)
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.83 mg(85%) 274(14%)65.53(50%)13(20%)5.97(11%)
Typical Serving Amount : 1 tbsp (or 6.5g):
0.77 mg(6%)17.81 kcal(1%)4.26 g(3%)0.85 g(1%)0.39 g(1%)
Other Serving Size : 1 tsp (or 2.1g):
0.25 mg(2%)5.75 kcal(0%)1.38 g(1%)0.27 g(0%)0.13 g(0%)
23. Spices, saffron - Iron
11.1 mg of Iron per 100g (79% RDA)
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.1 mg(79%) 310(16%)65.37(50%)5.85(9%)11.43(20%)
Typical Serving Amount : 1 tbsp (or 2.1g):
0.23 mg(2%)6.51 kcal(0%)1.37 g(1%)0.12 g(0%)0.24 g(0%)
Other Serving Size : 1 tsp (or 0.7g):
0.08 mg(1%)2.17 kcal(0%)0.46 g(0%)0.04 g(0%)0.08 g(0%)
24. Spices, poppy seed - Iron
9.76 mg of Iron per 100g (70% RDA)
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.76 mg(70%) 525(26%)28.13(22%)41.56(64%)17.99(32%)
Typical Serving Amount : 1 tbsp (or 8.8g):
0.86 mg(6%)46.2 kcal(2%)2.48 g(2%)3.66 g(6%)1.58 g(3%)
Other Serving Size : 1 tsp (or 2.8g):
0.27 mg(2%)14.7 kcal(1%)0.79 g(1%)1.16 g(2%)0.5 g(1%)
25. Spices, pepper, black - Iron
9.71 mg of Iron per 100g (69% RDA)
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.71 mg(69%) 251(13%)63.95(49%)3.26(5%)10.39(19%)
Typical Serving Amount : 1 tbsp, ground (or 6.9g):
0.67 mg(5%)17.32 kcal(1%)4.41 g(3%)0.22 g(0%)0.72 g(1%)
Other Serving Size : 1 tsp, ground (or 2.3g):
0.22 mg(2%)5.77 kcal(0%)1.47 g(1%)0.07 g(0%)0.24 g(0%)
Other Serving Size : 1 tsp, whole (or 2.9g):
0.28 mg(2%)7.28 kcal(0%)1.85 g(1%)0.09 g(0%)0.3 g(1%)
Other Serving Size : 1 dash (or 0.1g):
0.01 mg(0%)0.25 kcal(0%)0.06 g(0%)0 g(0%)0.01 g(0%)
26. Spices, mustard seed, ground - Iron
9.21 mg of Iron per 100g (66% RDA)
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.21 mg(66%) 508(25%)28.09(22%)36.24(56%)26.08(47%)
Typical Serving Amount : 1 tbsp (or 6.3g):
0.58 mg(4%)32 kcal(2%)1.77 g(1%)2.28 g(4%)1.64 g(3%)
Other Serving Size : 1 tsp (or 2g):
0.18 mg(1%)10.16 kcal(1%)0.56 g(0%)0.72 g(1%)0.52 g(1%)
27. Spices, cinnamon, ground - Iron
8.32 mg of Iron per 100g (59% RDA)
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.32 mg(59%) 247(12%)80.59(62%)1.24(2%)3.99(7%)
Typical Serving Amount : 1 tbsp (or 7.8g):
0.65 mg(5%)19.27 kcal(1%)6.29 g(5%)0.1 g(0%)0.31 g(1%)
Other Serving Size : 1 tsp (or 2.6g):
0.22 mg(2%)6.42 kcal(0%)2.1 g(2%)0.03 g(0%)0.1 g(0%)
28. Spices, pepper, red or cayenne - Iron
7.8 mg of Iron per 100g (56% RDA)
Nutritional Value = 23 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.8 mg(56%) 318(16%)56.63(44%)17.27(27%)12.01(21%)
Typical Serving Amount : 1 tbsp (or 5.3g):
0.41 mg(3%)16.85 kcal(1%)3 g(2%)0.92 g(1%)0.64 g(1%)
Other Serving Size : 1 tsp (or 1.8g):
0.14 mg(1%)5.72 kcal(0%)1.02 g(1%)0.31 g(0%)0.22 g(0%)
29. Spices, allspice, ground - Iron
7.06 mg of Iron per 100g (50% RDA)
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.06 mg(50%) 263(13%)72.12(55%)8.69(13%)6.09(11%)
Typical Serving Amount : 1 tbsp (or 6g):
0.42 mg(3%)15.78 kcal(1%)4.33 g(3%)0.52 g(1%)0.37 g(1%)
Other Serving Size : 1 tsp (or 1.9g):
0.13 mg(1%)5 kcal(0%)1.37 g(1%)0.17 g(0%)0.12 g(0%)
30. Rosemary, fresh - Iron
6.65 mg of Iron per 100g (48% RDA)
Nutritional Value = 23 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.65 mg(48%) 131(7%)20.7(16%)5.86(9%)3.31(6%)
Typical Serving Amount : 1 tbsp (or 1.7g):
0.11 mg(1%)2.23 kcal(0%)0.35 g(0%)0.1 g(0%)0.06 g(0%)
Other Serving Size : 1 tsp (or 0.7g):
0.05 mg(0%)0.92 kcal(0%)0.14 g(0%)0.04 g(0%)0.02 g(0%)
31. Dill weed, fresh - Iron
6.59 mg of Iron per 100g (47% RDA)
Nutritional Value = 46 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.59 mg(47%) 43(2%)7.02(5%)1.12(2%)3.46(6%)
Typical Serving Amount : 1 cup sprigs (or 8.9g):
0.59 mg(4%)3.83 kcal(0%)0.62 g(0%)0.1 g(0%)0.31 g(1%)
Other Serving Size : 5 sprigs (or 1g):
0.07 mg(1%)0.43 kcal(0%)0.07 g(0%)0.01 g(0%)0.03 g(0%)
32. Peppermint, fresh - Iron
5.08 mg of Iron per 100g (36% RDA)
Nutritional Value = 31 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.08 mg(36%) 70(4%)14.89(11%)0.94(1%)3.75(7%)
Typical Serving Amount : 2 tbsp (or 3.2g):
0.16 mg(1%)2.24 kcal(0%)0.48 g(0%)0.03 g(0%)0.12 g(0%)
Other Serving Size : 2 leaves (or 0.1g):
0.01 mg(0%)0.07 kcal(0%)0.01 g(0%)0 g(0%)0 g(0%)
33. Basil, fresh - Iron
3.17 mg of Iron per 100g (23% RDA)
Nutritional Value = 63 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.17 mg(23%) 23(1%)2.65(2%)0.64(1%)3.15(6%)
Typical Serving Amount : 2 tbsp, chopped (or 5.3g):
0.17 mg(1%)1.22 kcal(0%)0.14 g(0%)0.03 g(0%)0.17 g(0%)
Other Serving Size : 5 leaves (or 2.5g):
0.08 mg(1%)0.58 kcal(0%)0.07 g(0%)0.02 g(0%)0.08 g(0%)
Other Serving Size : .25 cup leaves, whole (or 6g):
0.19 mg(1%)1.38 kcal(0%)0.16 g(0%)0.04 g(0%)0.19 g(0%)
34. Spices, nutmeg, ground - Iron
3.04 mg of Iron per 100g (22% RDA)
Nutritional Value = 14 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.04 mg(22%) 525(26%)49.29(38%)36.31(56%)5.84(10%)
Typical Serving Amount : 1 tbsp (or 7g):
0.21 mg(2%)36.75 kcal(2%)3.45 g(3%)2.54 g(4%)0.41 g(1%)
Other Serving Size : 1 tsp (or 2.2g):
0.07 mg(1%)11.55 kcal(1%)1.08 g(1%)0.8 g(1%)0.13 g(0%)
35. Mustard, prepared, yellow - Iron
1.51 mg of Iron per 100g (11% RDA)
Nutritional Value = 16 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.51 mg(11%) 67(3%)5.33(4%)4.01(6%)4.37(8%)
Typical Serving Amount : 1 tsp or 1 packet (or 5g):
0.08 mg(1%)3.35 kcal(0%)0.27 g(0%)0.2 g(0%)0.22 g(0%)
Other Serving Size : 1 cup (or 249g):
3.76 mg(27%)166.83 kcal(8%)13.27 g(10%)9.98 g(15%)10.88 g(19%)
36. Vinegar, balsamic - Iron
0.72 mg of Iron per 100g (5% RDA)
Nutritional Value = 13 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.72 mg(5%) 88(4%)17.03(13%)0(0%)0.49(1%)
Typical Serving Amount : 1 cup (or 255g):
1.84 mg(13%)224.4 kcal(11%)43.43 g(33%)0 g(0%)1.25 g(2%)
Other Serving Size : 1 tbsp (or 16g):
0.12 mg(1%)14.08 kcal(1%)2.72 g(2%)0 g(0%)0.08 g(0%)
Other Serving Size : 1 tsp (or 5.3g):
0.04 mg(0%)4.66 kcal(0%)0.9 g(1%)0 g(0%)0.03 g(0%)
37. Vinegar, red wine - Iron
0.45 mg of Iron per 100g (3% RDA)
Nutritional Value = 14 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.45 mg(3%) 19(1%)0.27(0%)0(0%)0.04(0%)
Typical Serving Amount : 1 cup (or 239g):
1.08 mg(8%)45.41 kcal(2%)0.65 g(1%)0 g(0%)0.1 g(0%)
Other Serving Size : 1 tbsp (or 14.9g):
0.07 mg(1%)2.83 kcal(0%)0.04 g(0%)0 g(0%)0.01 g(0%)
Other Serving Size : 1 tsp (or 5g):
0.02 mg(0%)0.95 kcal(0%)0.01 g(0%)0 g(0%)0 g(0%)
38. Horseradish, prepared - Iron
0.42 mg of Iron per 100g (3% RDA)
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.42 mg(3%) 48(2%)11.29(9%)0.69(1%)1.18(2%)
Typical Serving Amount : 1 tbsp (or 15g):
0.06 mg(0%)7.2 kcal(0%)1.69 g(1%)0.1 g(0%)0.18 g(0%)
Other Serving Size : 1 tsp (or 5g):
0.02 mg(0%)2.4 kcal(0%)0.56 g(0%)0.03 g(0%)0.06 g(0%)
39. Salt, table - Iron
0.33 mg of Iron per 100g (2% RDA)
Nutritional Value = 13 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.33 mg(2%) 0(0%)0(0%)0(0%)0(0%)
Typical Serving Amount : 1 cup (or 292g):
0.96 mg(7%)0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 tbsp (or 18g):
0.06 mg(0%)0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 tsp (or 6g):
0.02 mg(0%)0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 dash (or 0.4g):
0 mg(0%)0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
40. Vinegar, cider - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 14 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 21(1%)0.93(1%)0(0%)0(0%)
Typical Serving Amount : 1 cup (or 239g):
0.48 mg(3%)50.19 kcal(3%)2.22 g(2%)0 g(0%)0 g(0%)
Other Serving Size : 1 tbsp (or 14.9g):
0.03 mg(0%)3.13 kcal(0%)0.14 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 tsp (or 5g):
0.01 mg(0%)1.05 kcal(0%)0.05 g(0%)0 g(0%)0 g(0%)
41. Vanilla extract, imitation, alcohol - Iron
0.13 mg of Iron per 100g (1% RDA)
Nutritional Value = 13 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.13 mg(1%) 237(12%)2.41(2%)0(0%)0.05(0%)
Typical Serving Amount : 1 tbsp (or 13g):
0.02 mg(0%)30.81 kcal(2%)0.31 g(0%)0 g(0%)0.01 g(0%)
Other Serving Size : 1 tsp (or 4.2g):
0.01 mg(0%)9.95 kcal(0%)0.1 g(0%)0 g(0%)0 g(0%)
42. Vanilla extract - Iron
0.12 mg of Iron per 100g (1% RDA)
Nutritional Value = 13 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.12 mg(1%) 288(14%)12.65(10%)0.06(0%)0.06(0%)
Typical Serving Amount : 1 cup (or 208g):
0.25 mg(2%)599.04 kcal(30%)26.31 g(20%)0.12 g(0%)0.12 g(0%)
Other Serving Size : 1 tbsp (or 13g):
0.02 mg(0%)37.44 kcal(2%)1.64 g(1%)0.01 g(0%)0.01 g(0%)
Other Serving Size : 1 tsp (or 4.2g):
0.01 mg(0%)12.1 kcal(1%)0.53 g(0%)0 g(0%)0 g(0%)
43. Vanilla extract, imitation, no alcohol - Iron
0.05 mg of Iron per 100g (0% RDA)
Nutritional Value = 13 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.05 mg(0%) 56(3%)14.4(11%)0(0%)0.03(0%)
Typical Serving Amount : 1 tbsp (or 13g):
0.01 mg(0%)7.28 kcal(0%)1.87 g(1%)0 g(0%)0 g(0%)
Other Serving Size : 1 tsp (or 4.2g):
0 mg(0%)2.35 kcal(0%)0.6 g(0%)0 g(0%)0 g(0%)
44. Vinegar, distilled - Iron
0.03 mg of Iron per 100g (0% RDA)
Nutritional Value = 13 / 100    Food Category - Spices and Herbs
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.03 mg(0%) 18(1%)0.04(0%)0(0%)0(0%)
Typical Serving Amount : 1 cup (or 238g):
0.07 mg(1%)42.84 kcal(2%)0.1 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 tbsp (or 14.9g):
0 mg(0%)2.68 kcal(0%)0.01 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 tsp (or 5g):
0 mg(0%)0.9 kcal(0%)0 g(0%)0 g(0%)0 g(0%)






iron and Nutritional Values - Top 221 Foods

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, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

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, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

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, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

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

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

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, mozzarella, low fat yogurt

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, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito