Iron in Plant Products

List of plant products 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 Sage 28.12mg 281.2%
13 Ground ginger 19.8mg 198%
14 Rice bran 18.54mg 185.4%
15 Fennel seed 18.54mg 185.4%
16 Thyme 17.45mg 174.5%
17 Chili powder 17.3mg 173%
18 Dill seed 16.33mg 163.3%
19 Coriander seeds 16.32mg 163.2%
20 Caraway seed 16.23mg 162.3%
21 Sesame flour 15.17mg 151.7%
22 Soy protein isolate 14.5mg 145%
23 Cardamom 13.97mg 139.7%
24 Ground mace 13.9mg 139%
25 Soy meal 13.7mg 137%
26 Morel mushrooms 12.18mg 121.8%
27 Soy-based protein powder 12mg 120%
28 Spearmint 11.87mg 118.7%
29 Clove 11.83mg 118.3%
30 Saffron 11.1mg 111%
31 Soy protein concentrate 10.78mg 107.8%
32 Wheat bran 10.57mg 105.7%
33 Poppy seeds 9.76mg 97.6%
34 Black pepper 9.71mg 97.1%
35 Mustard seed 9.21mg 92.1%
36 Pumpkin seed 8.82mg 88.2%
37 Cinnamon 8.32mg 83.2%
38 Hemp seed 7.95mg 79.5%
39 Toasted sesame seeds 7.78mg 77.8%
40 Chia seeds 7.72mg 77.2%
41 Allspice 7.06mg 70.6%
42 Goji berries 6.8mg 68%
43 Cashew nuts 6.68mg 66.8%
44 Rosemary 6.65mg 66.5%
45 Sunflower seed flour 6.62mg 66.2%
46 Dill weed 6.59mg 65.9%
47 Sesame seeds 6.36mg 63.6%
48 Parsley 6.2mg 62%
49 Chili pepper 6.04mg 60.4%
50 Roasted cashews 6mg 60%
51 Flaxseed 5.73mg 57.3%
52 Pine nuts 5.53mg 55.3%
53 Oat bran 5.41mg 54.1%
54 Sunflower seeds 5.25mg 52.5%
55 Wheat gluten 5.2mg 52%
56 Soy beans 5.14mg 51.4%
57 Peppermint 5.08mg 50.8%
58 Barley malt flour 4.71mg 47.1%
59 Hazelnuts 4.7mg 47%
60 Peanuts 4.58mg 45.8%
61 Halva 4.53mg 45.3%
62 Dry roasted hazelnuts 4.38mg 43.8%
63 Chickpeas 4.31mg 43.1%
64 Buckwheat flour 4.06mg 40.6%
65 Dry roasted pistachio nuts 4.03mg 40.3%
66 Butternuts 4.02mg 40.2%
67 Oat flour 4mg 40%
68 Millet flour 3.94mg 39.4%
69 Pistachio nuts 3.92mg 39.2%
70 Dry roasted sunflower seeds 3.8mg 38%
71 Roasted almonds 3.73mg 37.3%
72 Almonds 3.71mg 37.1%
73 Macadamia nuts 3.69mg 36.9%
74 Rice bran bread 3.61mg 36.1%
75 Whole-wheat flour 3.6mg 36%
76 Wheat bread 3.6mg 36%
77 Cooked spinach 3.57mg 35.7%
78 Pili nuts 3.53mg 35.3%
79 Chanterelle mushrooms 3.47mg 34.7%
80 Jerusalem artichoke 3.4mg 34%
81 Lentils 3.33mg 33.3%
82 Dried coconut meat 3.32mg 33.2%
83 Ripe olives 3.32mg 33.2%
84 Lentil sprouts 3.21mg 32.1%
85 Basil 3.17mg 31.7%
86 Whole grain sorghum flour 3.14mg 31.4%
87 Hearts of palm 3.13mg 31.3%
88 Black walnuts 3.12mg 31.2%
89 Dandelion greens 3.1mg 31%
90 Wheat bran bread 3.07mg 30.7%
91 Chocolate cake 3.04mg 30.4%
92 Walnuts 2.91mg 29.1%
93 Cooked chickpeas 2.89mg 28.9%
94 Hamburger (McDonald's) 2.87mg 28.7%
95 Kelp 2.85mg 28.5%
96 Rye bread 2.83mg 28.3%
97 Tamarinds 2.8mg 28%
98 Spirulina 2.79mg 27.9%
99 Spinach 2.71mg 27.1%
100 Tempeh 2.7mg 27%
101 Barley flour 2.68mg 26.8%
102 Dried apricots 2.66mg 26.6%
103 Dry roasted macadamias 2.65mg 26.5%
104 Grape leaves 2.63mg 26.3%
105 Triticale flour 2.59mg 25.9%
106 Beet greens 2.57mg 25.7%
107 Pecans 2.53mg 25.3%
108 Cowpeas 2.51mg 25.1%
109 Kimchi 2.5mg 25%
110 Persimmons 2.5mg 25%
111 Whole-wheat bread 2.47mg 24.7%
112 Beechnuts 2.46mg 24.6%
113 Lima beans 2.45mg 24.5%
114 Brazil nuts 2.43mg 24.3%
115 Coconut meat 2.43mg 24.3%
116 Rye crispbread 2.43mg 24.3%
117 Fireweed 2.4mg 24%
118 Dock 2.4mg 24%
119 Whole grain corn flour 2.38mg 23.8%
120 Soy sauce (tamari) 2.38mg 23.8%
121 Navy beans 2.36mg 23.6%
122 Hotdog 2.36mg 23.6%
123 Cheeseburger (McDonald's) 2.35mg 23.5%
124 Amaranth leaves 2.32mg 23.2%
125 Pink beans 2.3mg 23%
126 Edamame 2.27mg 22.7%
127 Pea sprouts 2.26mg 22.6%
128 Pumpkin leaves 2.22mg 22.2%
129 Kidney beans 2.22mg 22.2%
130 Raw buckwheat 2.2mg 22%
131 Wakame 2.18mg 21.8%
132 Rapini 2.14mg 21.4%
133 Wheat sprouts 2.14mg 21.4%
134 Asparagus 2.14mg 21.4%
135 Amaranth grain 2.1mg 21%
136 Leeks 2.1mg 21%
137 Soy bean sprouts 2.1mg 21%
138 Black beans 2.1mg 21%
139 Pinto beans 2.09mg 20.9%
140 Teff 2.05mg 20.5%
141 Extra-firm tofu 2.04mg 20.4%
142 Adzuki beans 2mg 20%
143 Purslane 1.99mg 19.9%
144 Brown rice flour 1.98mg 19.8%
145 Tofu 1.98mg 19.8%
146 Pinto beans sprouts 1.97mg 19.7%
147 Broad beans (raw) 1.9mg 19%
148 Sprouted grain bread 1.89mg 18.9%
149 Mulberries 1.85mg 18.5%
150 Swiss chard 1.8mg 18%
151 Laver 1.8mg 18%
152 Golden raisins 1.79mg 17.9%
153 Coriander 1.77mg 17.7%
154 Pokeberry shoots 1.7mg 17%
155 Garlic 1.7mg 17%
156 Capers 1.67mg 16.7%
157 Coconut milk 1.64mg 16.4%
158 Mustard 1.61mg 16.1%
159 Firm tofu 1.61mg 16.1%
160 Elderberry 1.6mg 16%
161 Passion fruit 1.6mg 16%
162 Chives 1.6mg 16%
163 Roasted peanuts 1.58mg 15.8%
164 Pancakes 1.56mg 15.6%
165 Black currant 1.54mg 15.4%
166 Fava beans 1.5mg 15%
167 Broad beans 1.5mg 15%
168 Quinoa 1.49mg 14.9%
169 Roselle 1.48mg 14.8%
170 Green peas 1.47mg 14.7%
171 Kale 1.47mg 14.7%
172 Arugula 1.46mg 14.6%
173 Mullet 1.41mg 14.1%
174 Brussels sprouts 1.4mg 14%
175 Mung beans 1.4mg 14%
176 Potato starch 1.38mg 13.8%
177 Oyster mushrooms 1.33mg 13.3%
178 Pearl barley 1.33mg 13.3%
179 Carissa 1.31mg 13.1%
180 Fiddlehead ferns 1.31mg 13.1%
181 Garden cress 1.3mg 13%
182 Peas 1.29mg 12.9%
183 Cooked rapini 1.27mg 12.7%
184 Butterhead lettuce 1.24mg 12.4%
185 Welsh onion 1.22mg 12.2%
186 Cooked brussels sprouts 1.2mg 12%
187 Lamb's quarters 1.2mg 12%
188 Shallots 1.2mg 12%
189 Lupin beans 1.2mg 12%
190 Red leaf lettuce 1.2mg 12%
191 Wheat flour 1.17mg 11.7%
192 Dried bananas 1.15mg 11.5%
193 Enoki mushrooms 1.15mg 11.5%
194 Cooked collard greens 1.13mg 11.3%
195 Horned melon 1.13mg 11.3%
196 Pigeon peas 1.11mg 11.1%
197 Turnip greens 1.1mg 11%
198 Cooked leek 1.1mg 11%
199 Wasabi 1.03mg 10.3%
200 Hot chili pepper 1.03mg 10.3%