Iron in Raw Food

List of raw food with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Anise seed 36.96mg 369.6%
2 Fennel seed 18.54mg 185.4%
3 Thyme 17.45mg 174.5%
4 Chili powder 17.3mg 173%
5 Dill seed 16.33mg 163.3%
6 Coriander seeds 16.32mg 163.2%
7 Cardamom 13.97mg 139.7%
8 Spearmint 11.87mg 118.7%
9 Poppy seeds 9.76mg 97.6%
10 Pumpkin seed 8.82mg 88.2%
11 Hemp seed 7.95mg 79.5%
12 Allspice 7.06mg 70.6%
13 Goji berries 6.8mg 68%
14 Dill weed 6.59mg 65.9%
15 Sesame seeds 6.36mg 63.6%
16 Parsley 6.2mg 62%
17 Chili pepper 6.04mg 60.4%
18 Flaxseed 5.73mg 57.3%
19 Pine nuts 5.53mg 55.3%
20 Sunflower seeds 5.25mg 52.5%
21 Peppermint 5.08mg 50.8%
22 Hazelnuts 4.7mg 47%
23 Peanuts 4.58mg 45.8%
24 Chickpeas 4.31mg 43.1%
25 Pistachio nuts 3.92mg 39.2%
26 Almonds 3.71mg 37.1%
27 Macadamia nuts 3.69mg 36.9%
28 Pili nuts 3.53mg 35.3%
29 Jerusalem artichoke 3.4mg 34%
30 Dried coconut meat 3.32mg 33.2%
31 Lentil sprouts 3.21mg 32.1%
32 Basil 3.17mg 31.7%
33 Black walnuts 3.12mg 31.2%
34 Dandelion greens 3.1mg 31%
35 Walnuts 2.91mg 29.1%
36 Tamarinds 2.8mg 28%
37 Spinach 2.71mg 27.1%
38 Dried apricots 2.66mg 26.6%
39 Grape leaves 2.63mg 26.3%
40 Beet greens 2.57mg 25.7%
41 Pecans 2.53mg 25.3%
42 Persimmons 2.5mg 25%
43 Beechnuts 2.46mg 24.6%
44 Brazil nuts 2.43mg 24.3%
45 Coconut meat 2.43mg 24.3%
46 Dock 2.4mg 24%
47 Amaranth leaves 2.32mg 23.2%
48 Pea sprouts 2.26mg 22.6%
49 Raw buckwheat 2.2mg 22%
50 Wakame 2.18mg 21.8%
51 Rapini 2.14mg 21.4%
52 Asparagus 2.14mg 21.4%
53 Leeks 2.1mg 21%
54 Pinto beans sprouts 1.97mg 19.7%
55 Broad beans (raw) 1.9mg 19%
56 Mulberries 1.85mg 18.5%
57 Golden raisins 1.79mg 17.9%
58 Coriander 1.77mg 17.7%
59 Garlic 1.7mg 17%
60 Coconut milk 1.64mg 16.4%
61 Elderberry 1.6mg 16%
62 Passion fruit 1.6mg 16%
63 Chives 1.6mg 16%
64 Black currant 1.54mg 15.4%
65 Green peas 1.47mg 14.7%
66 Kale 1.47mg 14.7%
67 Arugula 1.46mg 14.6%
68 Garden cress 1.3mg 13%
69 Butterhead lettuce 1.24mg 12.4%
70 Welsh onion 1.22mg 12.2%
71 Shallots 1.2mg 12%
72 Red leaf lettuce 1.2mg 12%
73 Dried bananas 1.15mg 11.5%
74 Horned melon 1.13mg 11.3%
75 Turnip greens 1.1mg 11%
76 Wasabi 1.03mg 10.3%
77 Hot chili pepper 1.03mg 10.3%
78 Dates (deglet noor) 1.02mg 10.2%
79 Red and white currants 1mg 10%
80 Groundcherries 1mg 10%
81 Romaine lettuce 0.97mg 9.7%
82 Alfalfa sprouts 0.96mg 9.6%
83 Chestnuts 0.94mg 9.4%
84 Mung bean sprouts 0.91mg 9.1%
85 Chicory greens 0.9mg 9%
86 Dates (medjool) 0.9mg 9%
87 Kumquat 0.86mg 8.6%
88 Lettuce 0.86mg 8.6%
89 Endive 0.83mg 8.3%
90 Kidney bean sprouts 0.81mg 8.1%
91 Red cabbage 0.8mg 8%
92 Chinese cabbage 0.8mg 8%
93 Chicory roots 0.8mg 8%
94 Sapodilla 0.8mg 8%
95 Beets 0.8mg 8%
96 Pumpkin 0.8mg 8%
97 Mamey sapote 0.78mg 7.8%
98 Broccoli 0.73mg 7.3%
99 Custard-apple 0.71mg 7.1%
100 Quince 0.7mg 7%
101 Mammy-apple 0.7mg 7%
102 Raspberries 0.69mg 6.9%
103 Loganberries 0.64mg 6.4%
104 Okra 0.62mg 6.2%
105 Blackberry 0.62mg 6.2%
106 Tomatillos 0.62mg 6.2%
107 Raw sweet potato 0.61mg 6.1%
108 Ginger root 0.6mg 6%
109 Lime 0.6mg 6%
110 Lemons 0.6mg 6%
111 Plantains 0.6mg 6%
112 Soursop 0.6mg 6%
113 Chinese broccoli 0.59mg 5.9%
114 Radicchio 0.57mg 5.7%
115 Avocado 0.55mg 5.5%
116 Breadfruit 0.54mg 5.4%
117 Sweet corn 0.52mg 5.2%
118 Green onions 0.51mg 5.1%
119 White mushrooms 0.5mg 5%
120 Jujube 0.48mg 4.8%
121 Collard greens 0.47mg 4.7%
122 Cabbage 0.47mg 4.7%
123 Rutabaga 0.44mg 4.4%
124 Durian 0.43mg 4.3%
125 Red bell peppers 0.43mg 4.3%
126 Cauliflower 0.42mg 4.2%
127 Strawberry 0.41mg 4.1%
128 Iceberg lettuce 0.41mg 4.1%
129 Prunes 0.41mg 4.1%
130 Daikon 0.4mg 4%
131 Savoy cabbage 0.4mg 4%
132 Kohlrabi 0.4mg 4%
133 Brown mushrooms 0.4mg 4%
134 Apricots 0.39mg 3.9%
135 Figs 0.37mg 3.7%
136 Grapes (red or green) 0.36mg 3.6%
137 Green bell peppers 0.34mg 3.4%
138 Radish 0.34mg 3.4%
139 Chayote 0.34mg 3.4%
140 Salt 0.33mg 3.3%
141 Cherry 0.32mg 3.2%
142 Kiwifruit 0.31mg 3.1%
143 Gooseberries 0.31mg 3.1%
144 Litchis 0.31mg 3.1%
145 Pomegranates 0.3mg 3%
146 Carrots 0.3mg 3%
147 Turnips 0.3mg 3%
148 Pineapple 0.29mg 2.9%
149 Coconut water 0.29mg 2.9%
150 Blueberries 0.28mg 2.8%
151 Loquats 0.28mg 2.8%
152 Cucumber 0.28mg 2.8%
153 Tomatoes 0.27mg 2.7%
154 Cherimoya 0.27mg 2.7%
155 Bananas 0.26mg 2.6%
156 Grapes (muscadine) 0.26mg 2.6%
157 Guava 0.26mg 2.6%
158 Papayas 0.25mg 2.5%
159 Peaches 0.25mg 2.5%
160 Watermelon 0.24mg 2.4%
161 Jackfruit 0.23mg 2.3%
162 Cranberries 0.23mg 2.3%
163 Rhubarb 0.22mg 2.2%
164 Cantaloupe melon 0.21mg 2.1%
165 Onion 0.21mg 2.1%
166 Acerola 0.2mg 2%
167 Celery 0.2mg 2%
168 Surinam cherry 0.2mg 2%
169 Java plum 0.19mg 1.9%
170 Pear 0.18mg 1.8%
171 Honeydew melon 0.17mg 1.7%
172 Plums 0.17mg 1.7%
173 Mango 0.16mg 1.6%
174 Tangerines 0.15mg 1.5%
175 Clementines 0.14mg 1.4%
176 Feijoa 0.14mg 1.4%
177 Longans 0.13mg 1.3%
178 Apple 0.12mg 1.2%
179 Pummelo 0.11mg 1.1%
180 Oranges 0.1mg 1%
181 Grapefruit 0.08mg 0.8%
182 Carambola 0.08mg 0.8%
183 Rose-apples 0.07mg 0.7%
184 Coconut oil 0.05mg 0.5%