Iron in Foods

List of foods with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Marjoram 82.71mg 827.1%
2 Cumin seed 66.36mg 663.6%
3 Turmeric 55mg 550%
4 Celery seed 44.9mg 449%
5 Bay leaf 43mg 430%
6 Savory 37.88mg 378.8%
7 Anise seed 36.96mg 369.6%
8 Oregano 36.8mg 368%
9 Fenugreek seed 33.53mg 335.3%
10 Tarragon 32.3mg 323%
11 Chervil 31.95mg 319.5%
12 Goose liver 30.53mg 305.3%
13 Duck liver 30.53mg 305.3%
14 Sage 28.12mg 281.2%
15 Pork spleen 22.23mg 222.3%
16 Ground ginger 19.8mg 198%
17 Rice bran 18.54mg 185.4%
18 Fennel seed 18.54mg 185.4%
19 Pork liver 17.92mg 179.2%
20 Thyme 17.45mg 174.5%
21 Chili powder 17.3mg 173%
22 Pork lungs 16.41mg 164.1%
23 Dill seed 16.33mg 163.3%
24 Coriander seeds 16.32mg 163.2%
25 Caraway seed 16.23mg 162.3%
26 Sesame flour 15.17mg 151.7%
27 Soy protein isolate 14.5mg 145%
28 Cardamom 13.97mg 139.7%
29 Ground mace 13.9mg 139%
30 Soy meal 13.7mg 137%
31 Chicken livers 12.88mg 128.8%
32 Morel mushrooms 12.18mg 121.8%
33 Milk based protein powder 12mg 120%
34 Soy-based protein powder 12mg 120%
35 Dark chocolate (70-85% cacao) 11.9mg 119%
36 Spearmint 11.87mg 118.7%
37 Clove 11.83mg 118.3%
38 Saffron 11.1mg 111%
39 Cuttlefish 10.84mg 108.4%
40 Soy protein concentrate 10.78mg 107.8%
41 Bear meat 10.73mg 107.3%
42 Wheat bran 10.57mg 105.7%
43 Beaver meat 10mg 100%
44 Poppy seeds 9.76mg 97.6%
45 Black pepper 9.71mg 97.1%
46 Egg yolk powder 9.56mg 95.6%
47 Octopus 9.54mg 95.4%
48 Mustard seed 9.21mg 92.1%
49 Chicken hearts 9.03mg 90.3%
50 Pumpkin seed 8.82mg 88.2%
51 Cinnamon 8.32mg 83.2%
52 Dark chocolate (45-59% cacao) 8.02mg 80.2%
53 Hemp seed 7.95mg 79.5%
54 Toasted sesame seeds 7.78mg 77.8%
55 Chia seeds 7.72mg 77.2%
56 Oyster 7.16mg 71.6%
57 Allspice 7.06mg 70.6%
58 Goji berries 6.8mg 68%
59 Mussels 6.72mg 67.2%
60 Cashew nuts 6.68mg 66.8%
61 Rosemary 6.65mg 66.5%
62 Sunflower seed flour 6.62mg 66.2%
63 Dill weed 6.59mg 65.9%
64 Beef liver 6.54mg 65.4%
65 Beef heart 6.38mg 63.8%
66 Sesame seeds 6.36mg 63.6%
67 Dark chocolate (60-69% cacao) 6.32mg 63.2%
68 Parsley 6.2mg 62%
69 Chili pepper 6.04mg 60.4%
70 Roasted cashews 6mg 60%
71 Pork heart 5.83mg 58.3%
72 Beef kidney 5.8mg 58%
73 Flaxseed 5.73mg 57.3%
74 Pine nuts 5.53mg 55.3%
75 Foie gras 5.5mg 55%
76 Oat bran 5.41mg 54.1%
77 Beef lungs 5.4mg 54%
78 Pork kidneys 5.29mg 52.9%
79 Sunflower seeds 5.25mg 52.5%
80 Wheat gluten 5.2mg 52%
81 Soy beans 5.14mg 51.4%
82 Peppermint 5.08mg 50.8%
83 Horse meat 5.03mg 50.3%
84 Pork tongue 4.99mg 49.9%
85 Ostrich meat 4.88mg 48.8%
86 Bread crumbs 4.83mg 48.3%
87 Barley malt flour 4.71mg 47.1%
88 Hazelnuts 4.7mg 47%
89 Anchovy 4.63mg 46.3%
90 Peanuts 4.58mg 45.8%
91 Halva 4.53mg 45.3%
92 Venison (deer meat) 4.47mg 44.7%
93 Dry roasted hazelnuts 4.38mg 43.8%
94 Chickpeas 4.31mg 43.1%
95 Antelope meat 4.2mg 42%
96 Turkey eggs 4.1mg 41%
97 Buckwheat flour 4.06mg 40.6%
98 Dry roasted pistachio nuts 4.03mg 40.3%
99 Butternuts 4.02mg 40.2%
100 Oat flour 4mg 40%
101 Millet flour 3.94mg 39.4%
102 Pistachio nuts 3.92mg 39.2%
103 Duck eggs 3.85mg 38.5%
104 Abalone 3.8mg 38%
105 Dry roasted sunflower seeds 3.8mg 38%
106 Goat meat 3.73mg 37.3%
107 Roasted almonds 3.73mg 37.3%
108 Almonds 3.71mg 37.1%
109 Macadamia nuts 3.69mg 36.9%
110 Quail eggs 3.65mg 36.5%
111 Goose egg 3.64mg 36.4%
112 Elk meat 3.63mg 36.3%
113 Rice bran bread 3.61mg 36.1%
114 Whole-wheat flour 3.6mg 36%
115 Wheat bread 3.6mg 36%
116 Cooked spinach 3.57mg 35.7%
117 Pili nuts 3.53mg 35.3%
118 Land snails 3.5mg 35%
119 Chanterelle mushrooms 3.47mg 34.7%
120 Jerusalem artichoke 3.4mg 34%
121 Lentils 3.33mg 33.3%
122 Dried coconut meat 3.32mg 33.2%
123 Ripe olives 3.32mg 33.2%
124 Naan 3.25mg 32.5%
125 Lentil sprouts 3.21mg 32.1%
126 Bison meat 3.19mg 31.9%
127 Dove dark chocolate 3.18mg 31.8%
128 Basil 3.17mg 31.7%
129 Egg substitute (powder) 3.16mg 31.6%
130 Focaccia 3.16mg 31.6%
131 Whole grain sorghum flour 3.14mg 31.4%
132 Hearts of palm 3.13mg 31.3%
133 Oat bran bread 3.12mg 31.2%
134 Black walnuts 3.12mg 31.2%
135 Dandelion greens 3.1mg 31%
136 Wheat bran bread 3.07mg 30.7%
137 Beefalo meat 3.05mg 30.5%
138 Chocolate cake 3.04mg 30.4%
139 Beef 2.98mg 29.8%
140 Sardine 2.92mg 29.2%
141 Walnuts 2.91mg 29.1%
142 Cooked chickpeas 2.89mg 28.9%
143 Sweet yeast bread 2.87mg 28.7%
144 Hamburger (McDonald's) 2.87mg 28.7%
145 Kelp 2.85mg 28.5%
146 Goose meat 2.83mg 28.3%
147 Rye bread 2.83mg 28.3%
148 Multi-grain crackers 2.83mg 28.3%
149 Clam 2.81mg 28.1%
150 Tamarinds 2.8mg 28%
151 Spirulina 2.79mg 27.9%
152 Raw egg yolk 2.73mg 27.3%
153 Spinach 2.71mg 27.1%
154 Tempeh 2.7mg 27%
155 Duck meat 2.7mg 27%
156 Oatmeal bread 2.7mg 27%
157 Pork pancreas 2.69mg 26.9%
158 Barley flour 2.68mg 26.8%
159 Dried apricots 2.66mg 26.6%
160 Dry roasted macadamias 2.65mg 26.5%
161 Crackers 2.64mg 26.4%
162 Grape leaves 2.63mg 26.3%
163 Pita bread 2.62mg 26.2%
164 Beef tongue 2.61mg 26.1%
165 Triticale flour 2.59mg 25.9%
166 Oatmeal 2.58mg 25.8%
167 Beet greens 2.57mg 25.7%
168 Chocolate coated marshmallow 2.53mg 25.3%
169 Pecans 2.53mg 25.3%
170 Cowpeas 2.51mg 25.1%
171 Kimchi 2.5mg 25%
172 Multigrain bread 2.5mg 25%
173 Persimmons 2.5mg 25%
174 Whole-wheat bread 2.47mg 24.7%
175 Beechnuts 2.46mg 24.6%
176 Lima beans 2.45mg 24.5%
177 Brazil nuts 2.43mg 24.3%
178 Coconut meat 2.43mg 24.3%
179 Rye crispbread 2.43mg 24.3%
180 Fireweed 2.4mg 24%
181 Dock 2.4mg 24%
182 Whole grain corn flour 2.38mg 23.8%
183 Soy sauce (tamari) 2.38mg 23.8%
184 Navy beans 2.36mg 23.6%
185 Hotdog 2.36mg 23.6%
186 Cheeseburger (McDonald's) 2.35mg 23.5%
187 Milk chocolate 2.35mg 23.5%
188 Amaranth leaves 2.32mg 23.2%
189 Pink beans 2.3mg 23%
190 Rabbit meat 2.27mg 22.7%
191 Jellyfish 2.27mg 22.7%
192 Edamame 2.27mg 22.7%
193 Pea sprouts 2.26mg 22.6%
194 Beef brain 2.22mg 22.2%
195 Pumpkin leaves 2.22mg 22.2%
196 Kidney beans 2.22mg 22.2%
197 Raw buckwheat 2.2mg 22%
198 Wakame 2.18mg 21.8%
199 Rapini 2.14mg 21.4%
200 Wheat sprouts 2.14mg 21.4%