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Iron
Ranking per |
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1 |  | Sesame seeds whole, dried | 14.55 | 2 |  | Dark chocolate 70-85% cacao solids | 11.9 | 3 |  | Spearmint fresh | 11.87 | 4 |  | Common octopus cooked, moist heat | 9.54 | 5 |  | Eastern oyster wild, cooked, moist heat | 9.21 | 6 |  | Pumpkin seed kernels dried | 8.82 | 7 |  | Dill weed fresh | 6.59 | 8 |  | Parsley fresh | 6.2 | 9 |  | Cashew nuts dry roasted, without salt added | 6 | 10 |  | Pine nuts dried | 5.53 | 11 |  | Sunflower seed kernels dried | 5.25 | 12 |  | Soybeans mature seeds, cooked, boiled, without salt | 5.14 | 13 |  | Deer shoulder clod, separable lean only, cooked, braised | 5.01 | 14 |  | White wheat bread | 4.89 | 15 |  | Hazelnuts or filberts | 4.7 | 16 |  | Pistachio nuts dry roasted, without salt added | 4.03 | 17 |  | Almonds | 3.71 | 18 |  | White beans mature seeds, cooked, boiled, without salt | 3.7 | 19 |  | Lentils mature seeds, cooked, boiled, without salt | 3.33 | 20 |  | Basil fresh | 3.17 | 21 |  | Wheat bran bread | 3.07 | 22 |  | Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | 2.98 | 23 |  | Kidney beans red, mature seeds, cooked, boiled, without salt | 2.94 | 24 |  | English walnuts | 2.91 | 25 |  | Chickpeas mature seeds, cooked, boiled, without salt | 2.89 | 26 |  | Rye bread | 2.83 | 27 |  | Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised | 2.8 | 28 |  | Spinach raw | 2.71 | 29 |  | Duck domesticated, meat only, cooked, roasted | 2.7 | 30 |  | Beet greens raw | 2.57 | 31 |  | Pecans | 2.53 | 32 |  | Whole-wheat bread commercially prepared | 2.47 | 33 |  | Brazilnuts dried, unblanched | 2.43 | 34 |  | Lima beans large, mature seeds, cooked, boiled, without salt | 2.39 | 35 |  | Rabbit domesticated, composite of cuts, cooked, stewed | 2.37 | 36 |  | Milk chocolate | 2.35 | 37 |  | Black beans mature seeds, cooked, boiled, without salt | 2.1 | 38 |  | Pinto beans mature seeds, cooked, boiled, without salt | 2.09 | 39 |  | Swiss chard raw | 1.8 | 40 |  | Coriander leaves raw | 1.77 | 41 |  | White mushrooms cooked, boiled, drained, without salt | 1.74 | 42 |  | Whole-wheat pasta cooked | 1.72 | 43 |  | Garlic raw | 1.7 | 44 |  | Goat cheese semisoft type | 1.62 | 45 |  | Carp cooked, dry heat | 1.59 | 46 |  | Green peas raw | 1.47 | 47 |  | Arugula raw | 1.46 | 48 |  | Atlantic herring cooked, dry heat | 1.41 | 49 |  | Mung beans mature seeds, cooked, boiled, without salt | 1.4 | 50 |  | Pearled barley cooked | 1.33 | 51 |  | Garden cress raw | 1.3 | 52 |  | Split peas mature seeds, cooked, boiled, without salt | 1.29 | 53 |  | Brussels sprout cooked, boiled, drained, without salt | 1.2 | 53 |  | Red leaf lettuce raw | 1.2 | 55 |  | Whole egg cooked, hard-boiled | 1.19 | 56 |  | Chicken broilers or fryers, meat only, stewed | 1.17 | 57 |  | Veal composite of trimmed retail cuts, separable lean only, cooked | 1.16 | 58 |  | Turkey whole, meat only, cooked, roasted | 1.03 | 59 |  | Currants red and white, raw | 1 | 59 |  | Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | 1 | 61 |  | Bulgur cooked | 0.96 | 62 |  | Yellowfin tuna fresh, cooked, dry heat | 0.92 | 63 |  | Asparagus cooked, boiled, drained | 0.91 | 63 |  | Сhestnuts european, roasted | 0.91 | 65 |  | Parmesan cheese hard | 0.82 | 66 |  | Buckwheat groats roasted, cooked | 0.8 | 66 |  | Red cabbage raw | 0.8 | 68 |  | Beets cooked, boiled, drained | 0.79 | 69 |  | Sweet potato cooked, boiled, without skin | 0.72 | 70 |  | Raspberries raw | 0.69 | 71 |  | Broccoli cooked, boiled, drained, without salt | 0.67 | 72 |  | Feta cheese | 0.65 | 72 |  | Green snap beans cooked, boiled, drained, without salt | 0.65 | 74 |  | Millet cooked | 0.63 | 75 |  | Blackberries raw | 0.62 | 76 |  | Coho salmon wild, cooked, dry heat | 0.61 | 77 |  | Lemons raw, without peel | 0.6 | 77 |  | Limes raw | 0.6 | 77 |  | Wild rice cooked | 0.6 | 80 |  | Scallop (bay and sea), cooked, steamed | 0.58 | 81 |  | Pumpkin cooked, boiled, drained, without salt | 0.57 | 82 |  | Brown rice long-grain, cooked | 0.56 | 83 |  | Avocados raw, all commercial varieties | 0.55 | 84 |  | Green onion young , tops only | 0.51 | 85 |  | Brie cheese | 0.5 | 85 |  | Pasta cooked, unenriched, without added salt | 0.5 | 87 |  | Atlantic cod cooked, dry heat | 0.49 | 88 |  | Cabbage raw | 0.47 | 89 |  | Pink salmon cooked, dry heat | 0.45 | 89 |  | Sweet corn sweet, yellow, cooked, boiled, drained, without salt | 0.45 | 91 |  | Edam cheese | 0.44 | 91 |  | Mozzarella cheese whole milk | 0.44 | 91 |  | Shiitake mushrooms cooked, without salt | 0.44 | 94 |  | Sweet pepper red, raw | 0.43 | 95 |  | Honey | 0.42 | 96 |  | Iceberg lettuce raw | 0.41 | 96 |  | Strawberries raw | 0.41 | 98 |  | Apricots raw | 0.39 | 99 |  | Couscous cooked | 0.38 | 99 |  | Ricotta cheese whole milk | 0.38 | 101 |  | Cherries sweet, raw | 0.36 | 101 |  | Grapes red or green (European type, such as Thompson seedless), raw | 0.36 | 101 |  | Rainbow trout farmed, cooked, dry heat | 0.36 | 104 |  | Atlantic salmon farmed, cooked, dry heat | 0.34 | 105 |  | Camembert cheese | 0.33 | 106 |  | Cauliflower cooked, boiled, drained, without salt | 0.32 | 107 |  | Blue cheese | 0.31 | 107 |  | Kiwifruit green, raw | 0.31 | 107 |  | Potato boiled, cooked in skin, flesh, without salt | 0.31 | 110 |  | Carrot raw | 0.3 | 110 |  | Pomegranates raw | 0.3 | 112 |  | Northern lobster cooked, moist heat | 0.29 | 112 |  | Pineapple raw, all varieties | 0.29 | 114 |  | Blueberries raw | 0.28 | 114 |  | Channel catfish farmed, cooked, dry heat | 0.28 | 114 |  | Cucumber with peel, raw | 0.28 | 114 |  | Nectarines raw | 0.28 | 118 |  | Atlantic ocean perch cooked, dry heat | 0.27 | 118 |  | Tomato red, ripe, raw, year round average | 0.27 | 120 |  | Bananas raw | 0.26 | 120 |  | Guavas common, raw | 0.26 | 122 |  | Eggplant cooked, boiled, drained, without salt | 0.25 | 122 |  | Papaya raw | 0.25 | 122 |  | Peaches yellow, raw | 0.25 | 125 |  | Gouda cheese | 0.24 | 125 |  | Watermelon raw | 0.24 | 125 |  | White chocolate | 0.24 | 128 |  | Cranberries raw | 0.23 | 129 |  | Haddock cooked, dry heat | 0.21 | 129 |  | Onion raw | 0.21 | 131 |  | Atlantic and Pacific halibut cooked, dry heat | 0.2 | 131 |  | White rice long-grain, regular, unenriched, cooked without salt | 0.2 | 133 |  | Pears raw | 0.18 | 134 |  | Dulce de Leche | 0.17 | 134 |  | Gruyere cheese | 0.17 | 134 |  | Honeydew melon raw | 0.17 | 134 |  | Plums raw | 0.17 | 138 |  | Mangos raw | 0.16 | 139 |  | Tangerines raw | 0.15 | 140 |  | Cheddar cheese | 0.14 | 140 |  | Rice noodles cooked | 0.14 | 142 |  | Cottage cheese 2% milkfat | 0.13 | 142 |  | Swiss cheese | 0.13 | 144 |  | Apples raw, with skin | 0.12 | 145 |  | Cream cheese | 0.11 | 146 |  | Oranges raw, all commercial varieties | 0.1 | 147 |  | Carambola (starfruit) raw | 0.08 | 147 |  | Grapefruit raw, pink and red, all areas | 0.08 | 149 |  | Milk whole, 3.25% milkfat | 0.03 | 150 |  | Butter without salt | 0.02 |
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