Iron

Ranking per

Position		Iron, mg
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