Best sources of Iron
Food Group(s):
Nutrient: items per page:
The following quantities (column two below) indicate how much Iron is found in 100 grams (about 3 1/2 ounces) of the following food items:
    ndb no.
select123.60mgSpices, thyme, dried2042
select89.80mgSpices, basil, dried2003
select87.47mgSpearmint, dried2066
select82.71mgSpices, marjoram, dried2023
select72.35mgWhale, beluga, meat, dried (Alaska Native)35009
select67.67mgCereals ready-to-eat, RALSTON Enriched Wheat Bran flakes8504
select67.23mgBabyfood, cereal, oatmeal, with honey, dry3193
select66.38mgSeaweed, Canadian Cultivated EMI-TSUNOMATA, dry31019
select66.36mgSpices, cumin seed2014
select64.10mgBabyfood, cereal, oatmeal, dry fortified3189
select62.10mgCereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes8028
select60.00mgCereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 198058
select60.00mgCereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL8077
select55.00mgSpices, turmeric, ground2043
select53.90mgParsley, freeze-dried11625
select53.01mgBabyfood, cereal, Rice, dry, fortified3194
select49.60mgSeal, bearded (Oogruk), meat, dried (Alaska Native)35055
select49.45mgCereals, QUAKER, Quick Oats with Iron, Dry8451
select48.78mgSpices, dill weed, dried2017
select48.21mgBabyfood, cereal, barley, dry fortified3181
select47.60mgBabyfood, cereal, brown rice, dry, instant42285
select47.50mgBabyfood, cereal, mixed, with bananas, dry3186
select47.50mgBabyfood, cereal, high protein, with apple and orange, dry3211
select47.50mgBabyfood, cereal, rice, with bananas, dry3212
select45.00mgBabyfood, cereal, whole wheat, with apples, dry fortified3184
select45.00mgBabyfood, cereal, oatmeal, with bananas, dry3190
select44.90mgSpices, celery seed2007
select44.55mgBeef, variety meats and by-products, spleen, raw13333
select43.00mgSpices, bay leaf2004
select43.00mgWalrus, meat, dried (Alaska Native)35079
select42.88mgCereals, MALT-O-MEAL, chocolate, dry8177
select42.46mgSpices, coriander leaf, dried2012
select42.03mgCereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry8444
select41.89mgLamb, variety meats and by-products, spleen, raw17214
select41.38mgCereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds8675
select40.93mgCereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry8488
select39.36mgBeef, variety meats and by-products, spleen, cooked, braised13334
select38.75mgCereals, QUAKER, corn grits, instant, plain, dry8092
select38.67mgLamb, variety meats and by-products, spleen, cooked, braised17215
select38.37mgCereals ready-to-eat, RALSTON Corn Biscuits8505
select38.20mgCereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry8450
select38.20mgCereals ready-to-eat, GENERAL MILLS, Honey KIX8643
select37.88mgSpices, savory, ground2039
select37.00mgBabyfood, rice and apples, dry43529
select36.96mgSpices, anise seed2002
select36.80mgSpices, oregano, dried2027
select36.00mgCereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal8318
select36.00mgCocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa19171
select35.30mgSpices, poultry seasoning2034
select34.82mgCereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted43570
select34.29mgCereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal8487
select34.06mgCereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)8508
select34.00mgCereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran8247
select33.81mgCereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES8481
select33.80mgCereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds42240
select33.53mgSpices, fenugreek seed2019
select33.39mgCereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry8104
select33.30mgCereals ready-to-eat, GENERAL MILLS, WHEATIES8089
select33.29mgCereals ready-to-eat, GENERAL MILLS, Rice CHEX8064
select33.29mgCereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS8671
select33.17mgCereals ready-to-eat, GENERAL MILLS, CHEERIOS8013
select33.00mgSeal, bearded (Oogruk), meat, partially dried (Alaska Native)35175
select32.73mgCereals ready-to-eat, RALSTON CRISP RICE8025
select32.30mgSpices, tarragon, dried2041
select32.14mgCereals ready-to-eat, RALSTON TASTEEOS8074
select32.11mgCereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal8685
select32.02mgCereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry8573
select32.00mgCereals ready-to-eat, GENERAL MILLS, KIX8048
select31.95mgSpices, chervil, dried2008
select31.70mgCereals ready-to-eat, rice, puffed, fortified8156
select31.70mgCereals ready-to-eat, wheat, puffed, fortified8157
select31.29mgCereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry8489
select31.20mgCereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS8598
select31.03mgCereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS8476
select30.98mgCereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN8018
select30.86mgCereals, MALT-O-MEAL, original, plain, dry8116
select30.60mgCereals ready-to-eat, GENERAL MILLS, Wheat CHEX8082
select30.53mgDuck, domesticated, liver, raw5143
select30.53mgGoose, liver, raw5150
select30.42mgCereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES8065
select30.38mgCereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry8094
select30.38mgCereals, QUAKER, Instant Grits, Country Bacon flavor, dry8096
select30.38mgCereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry8449
select30.00mgCereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS8494
select30.00mgCereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size8319
select30.00mgCereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH8346
select30.00mgCereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH8347
select30.00mgCereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER8582
select30.00mgCereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS8676
select30.00mgCereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free8653
select30.00mgCereals ready-to-eat, POST, ALPHA-BITS8002
select30.00mgCereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS8138
select30.00mgCereals ready-to-eat, MALT-O-MEAL, COCO-ROOS8206
select30.00mgCereals, QUAKER, Instant Grits, Butter flavor, dry8221
select30.00mgBabyfood, Multigrain whole grain cereal, dry fortified3996
select30.00mgBabyfood, cereal, mixed, dry fortified3185
select29.90mgCereals ready-to-eat, QUAKER, Toasted Multigrain Crisps8216
select29.75mgCereals, CREAM OF WHEAT, 1 minute cook time, dry8576
select29.73mgCereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal8549
select29.50mgCereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS Bite Size Strawberry Delight8542
Eat smart!
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