Top food sources of Iron

Best sources of Iron All Food ItemsCommon Food Items Best SourcesWorst Sources

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.
select	123.60	mg	Spices, thyme, dried	2042
select	89.80	mg	Spices, basil, dried	2003
select	87.47	mg	Spearmint, dried	2066
select	82.71	mg	Spices, marjoram, dried	2023
select	72.35	mg	Whale, beluga, meat, dried (Alaska Native)	35009
select	67.67	mg	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	8504
select	67.23	mg	Babyfood, cereal, oatmeal, with honey, dry	3193
select	66.38	mg	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	31019
select	66.36	mg	Spices, cumin seed	2014
select	64.10	mg	Babyfood, cereal, oatmeal, dry fortified	3189
select	62.10	mg	Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes	8028
select	60.00	mg	Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19	8058
select	60.00	mg	Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	8077
select	55.00	mg	Spices, turmeric, ground	2043
select	53.90	mg	Parsley, freeze-dried	11625
select	53.01	mg	Babyfood, cereal, Rice, dry, fortified	3194
select	49.60	mg	Seal, bearded (Oogruk), meat, dried (Alaska Native)	35055
select	49.45	mg	Cereals, QUAKER, Quick Oats with Iron, Dry	8451
select	48.78	mg	Spices, dill weed, dried	2017
select	48.21	mg	Babyfood, cereal, barley, dry fortified	3181
select	47.60	mg	Babyfood, cereal, brown rice, dry, instant	42285
select	47.50	mg	Babyfood, cereal, mixed, with bananas, dry	3186
select	47.50	mg	Babyfood, cereal, high protein, with apple and orange, dry	3211
select	47.50	mg	Babyfood, cereal, rice, with bananas, dry	3212
select	45.00	mg	Babyfood, cereal, whole wheat, with apples, dry fortified	3184
select	45.00	mg	Babyfood, cereal, oatmeal, with bananas, dry	3190
select	44.90	mg	Spices, celery seed	2007
select	44.55	mg	Beef, variety meats and by-products, spleen, raw	13333
select	43.00	mg	Spices, bay leaf	2004
select	43.00	mg	Walrus, meat, dried (Alaska Native)	35079
select	42.88	mg	Cereals, MALT-O-MEAL, chocolate, dry	8177
select	42.46	mg	Spices, coriander leaf, dried	2012
select	42.03	mg	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	8444
select	41.89	mg	Lamb, variety meats and by-products, spleen, raw	17214
select	41.38	mg	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	8675
select	40.93	mg	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	8488
select	39.36	mg	Beef, variety meats and by-products, spleen, cooked, braised	13334
select	38.75	mg	Cereals, QUAKER, corn grits, instant, plain, dry	8092
select	38.67	mg	Lamb, variety meats and by-products, spleen, cooked, braised	17215
select	38.37	mg	Cereals ready-to-eat, RALSTON Corn Biscuits	8505
select	38.20	mg	Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry	8450
select	38.20	mg	Cereals ready-to-eat, GENERAL MILLS, Honey KIX	8643
select	37.88	mg	Spices, savory, ground	2039
select	37.00	mg	Babyfood, rice and apples, dry	43529
select	36.96	mg	Spices, anise seed	2002
select	36.80	mg	Spices, oregano, dried	2027
select	36.00	mg	Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal	8318
select	36.00	mg	Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	19171
select	35.30	mg	Spices, poultry seasoning	2034
select	34.82	mg	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	43570
select	34.29	mg	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	8487
select	34.06	mg	Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)	8508
select	34.00	mg	Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	8247
select	33.81	mg	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	8481
select	33.80	mg	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	42240
select	33.53	mg	Spices, fenugreek seed	2019
select	33.39	mg	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	8104
select	33.30	mg	Cereals ready-to-eat, GENERAL MILLS, WHEATIES	8089
select	33.29	mg	Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	8064
select	33.29	mg	Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS	8671
select	33.17	mg	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	8013
select	33.00	mg	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	35175
select	32.73	mg	Cereals ready-to-eat, RALSTON CRISP RICE	8025
select	32.30	mg	Spices, tarragon, dried	2041
select	32.14	mg	Cereals ready-to-eat, RALSTON TASTEEOS	8074
select	32.11	mg	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8685
select	32.02	mg	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	8573
select	32.00	mg	Cereals ready-to-eat, GENERAL MILLS, KIX	8048
select	31.95	mg	Spices, chervil, dried	2008
select	31.70	mg	Cereals ready-to-eat, rice, puffed, fortified	8156
select	31.70	mg	Cereals ready-to-eat, wheat, puffed, fortified	8157
select	31.29	mg	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	8489
select	31.20	mg	Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS	8598
select	31.03	mg	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	8476
select	30.98	mg	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	8018
select	30.86	mg	Cereals, MALT-O-MEAL, original, plain, dry	8116
select	30.60	mg	Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX	8082
select	30.53	mg	Duck, domesticated, liver, raw	5143
select	30.53	mg	Goose, liver, raw	5150
select	30.42	mg	Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES	8065
select	30.38	mg	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry	8094
select	30.38	mg	Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry	8096
select	30.38	mg	Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry	8449
select	30.00	mg	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	8494
select	30.00	mg	Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size	8319
select	30.00	mg	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	8346
select	30.00	mg	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	8347
select	30.00	mg	Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER	8582
select	30.00	mg	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	8676
select	30.00	mg	Cereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free	8653
select	30.00	mg	Cereals ready-to-eat, POST, ALPHA-BITS	8002
select	30.00	mg	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	8138
select	30.00	mg	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	8206
select	30.00	mg	Cereals, QUAKER, Instant Grits, Butter flavor, dry	8221
select	30.00	mg	Babyfood, Multigrain whole grain cereal, dry fortified	3996
select	30.00	mg	Babyfood, cereal, mixed, dry fortified	3185
select	29.90	mg	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	8216
select	29.75	mg	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	8576
select	29.73	mg	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	8549
select	29.50	mg	Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS Bite Size Strawberry Delight	8542