Common whole-food sources of iron

Oysters
cooked
~9.2mg
Pumpkin seeds
roasted
~8.1mg
Beef liver
cooked
~6.2mg
Spinach
cooked
~3.6mg
Lentils
cooked
~3.3mg

Note: The exact ranking below may include dried, fortified, or processed foods with higher concentration. These examples are common foods with validated per-100g values. How these are chosen.

All foods Fish & Shellfish Grains Legumes Meats Nuts & Seeds Vegetables
# Food Category mg / 100g
4 Spices, marjoram, dried
82.7
5 Whale, beluga, meat, dried (Alaska Native)
72.3
6 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
67.7
7 Babyfood, cereal, oatmeal, with honey, dry
67.2
8 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables
66.4
9 Spices, cumin seed
66.4
10 Babyfood, cereal, oatmeal, dry fortified
64.1
11 Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified
64.0
12 Spices, turmeric, ground
55.0
13 Parsley, freeze-dried Vegetables
53.9
14 Babyfood, cereal, rice, dry fortified
53.0
15 Seal, bearded (Oogruk), meat, dried (Alaska Native)
49.6
16 Cereals, QUAKER, Quick Oats with Iron, Dry
49.5
17 Spices, dill weed, dried
48.8
18 Babyfood, cereal, barley, dry fortified
48.2
19 Babyfood, cereal, brown rice, dry, instant
47.6
20 Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron
47.5
21 Babyfood, cereal, mixed, with bananas, dry
47.5
22 Babyfood, cereal, high protein, with apple and orange, dry
47.5
23 Babyfood, cereal, rice, with bananas, dry
47.5
24 Babyfood, cereal, whole wheat, with apples, dry fortified
45.0
25 Babyfood, cereal, oatmeal, with bananas, dry
45.0
26 Spices, celery seed
44.9
27 Beef, variety meats and by-products, spleen, raw Meats
44.5
28 Walrus, meat, dried (Alaska Native)
43.0
29 Spices, bay leaf
43.0
30 Cereals, MALT-O-MEAL, chocolate, dry
42.9
31 Spices, coriander leaf, dried
42.5
32 Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry
42.0
33 Lamb, variety meats and by-products, spleen, raw Meats
41.9
34 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds
41.4
35 Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry
40.9
36 Beef, variety meats and by-products, spleen, cooked, braised Meats
39.4
37 Cereals, QUAKER, corn grits, instant, plain, dry
38.8
38 Lamb, variety meats and by-products, spleen, cooked, braised Meats
38.7
39 Cereals ready-to-eat, RALSTON Corn Biscuits
38.4
40 Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry
38.2
41 Spices, savory, ground
37.9
42 Babyfood, rice and apples, dry
37.0
43 Spices, anise seed
37.0
44 Spices, oregano, dried
36.8
45 Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa
36.0
46 Spices, poultry seasoning
35.3
47 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted
34.8
48 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal
34.3
49 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
33.8
50 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds
33.8