Iron in Foods

Essential mineral for oxygen transport in blood and energy metabolism.

Top animal source 72.3 mg
Whale, beluga, meat, dried (Alaska Native) > 99% of all foods
Top plant source 123.6 mg
Spices, thyme, dried > 99% of all foods

Check Iron Rankings

All foods Vegetables Meats Fish & Shellfish Nuts & Seeds Grains Legumes

Top Animal Sources

Food Iron (mg) All foods
1 Whale, beluga, meat, dried (Alaska Native)
72.3
> 99%
2 Seal, bearded (Oogruk), meat, dried (Alaska Native)
49.6
> 99%
3 Beef, variety meats and by-products, spleen, raw
44.5
> 99%
4 Walrus, meat, dried (Alaska Native)
43.0
> 99%
5 Lamb, variety meats and by-products, spleen, raw
41.9
> 99%
6 Beef, variety meats and by-products, spleen, cooked, braised
39.4
> 99%
7 Lamb, variety meats and by-products, spleen, cooked, braised
38.7
> 99%

Top Plant Sources

Food Iron (mg) All foods
8 Spices, thyme, dried
123.6
> 99%
9 Spices, basil, dried
89.8
> 99%
10 Spearmint, dried
87.5
> 99%
11 Spices, marjoram, dried
82.7
> 99%
12 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
67.7
> 99%
13 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry
66.4
> 99%
14 Spices, cumin seed
66.4
> 99%
15 Spices, turmeric, ground
55.0
> 99%
16 Parsley, freeze-dried
53.9
> 99%
17 Cereals, QUAKER, Quick Oats with Iron, Dry
49.5
> 99%
18 Spices, dill weed, dried
48.8
> 99%
19 Spices, celery seed
44.9
> 99%
20 Spices, bay leaf
43.0
> 99%
21 Cereals, MALT-O-MEAL, chocolate, dry
42.9
> 99%
22 Spices, coriander leaf, dried
42.5
> 99%
23 Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry
42.0
> 99%
24 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds
41.4
> 99%
25 Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry
40.9
> 99%
26 Cereals, QUAKER, corn grits, instant, plain, dry
38.8
> 99%
27 Cereals ready-to-eat, RALSTON Corn Biscuits
38.4
> 99%
28 Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry
38.2
> 99%
29 Spices, savory, ground
37.9
> 99%
30 Spices, anise seed
37.0
> 99%
31 Spices, oregano, dried
36.8
> 99%
32 Spices, poultry seasoning
35.3
> 99%
33 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted
34.8
> 99%
34 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal
34.3
> 99%
35 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
33.8
> 99%
36 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds
33.8
> 99%

Other & Unclassified Foods

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Food Iron (mg) All foods
37 Babyfood, cereal, oatmeal, with honey, dry
67.2
> 99%
38 Babyfood, cereal, oatmeal, dry fortified
64.1
> 99%
39 Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified
64.0
> 99%
40 Babyfood, cereal, rice, dry fortified
53.0
> 99%
41 Babyfood, cereal, barley, dry fortified
48.2
> 99%
42 Babyfood, cereal, brown rice, dry, instant
47.6
> 99%
43 Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron
47.5
> 99%
44 Babyfood, cereal, mixed, with bananas, dry
47.5
> 99%
45 Babyfood, cereal, high protein, with apple and orange, dry
47.5
> 99%
46 Babyfood, cereal, rice, with bananas, dry
47.5
> 99%
47 Babyfood, cereal, whole wheat, with apples, dry fortified
45.0
> 99%
48 Babyfood, cereal, oatmeal, with bananas, dry
45.0
> 99%
49 Babyfood, rice and apples, dry
37.0
> 99%
50 Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa
36.0
> 99%