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Iron

Ranking per
PositionProduct nameIron, mg
1Sesame seedsSesame seeds
whole, dried
14.55
2Dark chocolateDark chocolate
70-85% cacao solids
11.9
3SpearmintSpearmint
fresh
11.87
4Common octopusCommon octopus
cooked, moist heat
9.54
5Eastern oysterEastern oyster
wild, cooked, moist heat
9.21
6Pumpkin seed kernelsPumpkin seed kernels
dried
8.82
7Dill weedDill weed
fresh
6.59
8ParsleyParsley
fresh
6.2
9Cashew nutsCashew nuts
dry roasted, without salt added
6
10Pine nutsPine nuts
dried
5.53
11Sunflower seed kernelsSunflower seed kernels
dried
5.25
12SoybeansSoybeans
mature seeds, cooked, boiled, without salt
5.14
13DeerDeer
shoulder clod, separable lean only, cooked, braised
5.01
14White wheat breadWhite wheat bread4.89
15Hazelnuts or filbertsHazelnuts or filberts4.7
16Pistachio nutsPistachio nuts
dry roasted, without salt added
4.03
17AlmondsAlmonds3.71
18White beansWhite beans
mature seeds, cooked, boiled, without salt
3.7
19LentilsLentils
mature seeds, cooked, boiled, without salt
3.33
20BasilBasil
fresh
3.17
21Wheat bran breadWheat bran bread3.07
22BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
2.98
23Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
2.94
24English walnutsEnglish walnuts2.91
25ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
2.89
26Rye breadRye bread2.83
27LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
2.8
28SpinachSpinach
raw
2.71
29DuckDuck
domesticated, meat only, cooked, roasted
2.7
30Beet greensBeet greens
raw
2.57
31PecansPecans2.53
32Whole-wheat breadWhole-wheat bread
commercially prepared
2.47
33BrazilnutsBrazilnuts
dried, unblanched
2.43
34Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
2.39
35RabbitRabbit
domesticated, composite of cuts, cooked, stewed
2.37
36Milk chocolateMilk chocolate2.35
37Black beansBlack beans
mature seeds, cooked, boiled, without salt
2.1
38Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
2.09
39Swiss chardSwiss chard
raw
1.8
40Coriander leavesCoriander leaves
raw
1.77
41White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
1.74
42Whole-wheat pastaWhole-wheat pasta
cooked
1.72
43GarlicGarlic
raw
1.7
44Goat cheeseGoat cheese
semisoft type
1.62
45CarpCarp
cooked, dry heat
1.59
46Green peasGreen peas
raw
1.47
47ArugulaArugula
raw
1.46
48Atlantic herringAtlantic herring
cooked, dry heat
1.41
49Mung beansMung beans
mature seeds, cooked, boiled, without salt
1.4
50Pearled barleyPearled barley
cooked
1.33
51Garden cressGarden cress
raw
1.3
52Split peasSplit peas
mature seeds, cooked, boiled, without salt
1.29
53Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
1.2
53Red leaf lettuceRed leaf lettuce
raw
1.2
55Whole eggWhole egg
cooked, hard-boiled
1.19
56ChickenChicken
broilers or fryers, meat only, stewed
1.17
57VealVeal
composite of trimmed retail cuts, separable lean only, cooked
1.16
58TurkeyTurkey
whole, meat only, cooked, roasted
1.03
59CurrantsCurrants
red and white, raw
1
59PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
1
61BulgurBulgur
cooked
0.96
62Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
0.92
63AsparagusAsparagus
cooked, boiled, drained
0.91
63СhestnutsСhestnuts
european, roasted
0.91
65Parmesan cheeseParmesan cheese
hard
0.82
66Buckwheat groatsBuckwheat groats
roasted, cooked
0.8
66Red cabbageRed cabbage
raw
0.8
68BeetsBeets
cooked, boiled, drained
0.79
69Sweet potatoSweet potato
cooked, boiled, without skin
0.72
70RaspberriesRaspberries
raw
0.69
71BroccoliBroccoli
cooked, boiled, drained, without salt
0.67
72Feta cheeseFeta cheese0.65
72Green snap beansGreen snap beans
cooked, boiled, drained, without salt
0.65
74MilletMillet
cooked
0.63
75BlackberriesBlackberries
raw
0.62
76Coho salmonCoho salmon
wild, cooked, dry heat
0.61
77LemonsLemons
raw, without peel
0.6
77LimesLimes
raw
0.6
77Wild riceWild rice
cooked
0.6
80ScallopScallop
(bay and sea), cooked, steamed
0.58
81PumpkinPumpkin
cooked, boiled, drained, without salt
0.57
82Brown riceBrown rice
long-grain, cooked
0.56
83AvocadosAvocados
raw, all commercial varieties
0.55
84Green onionGreen onion
young , tops only
0.51
85Brie cheeseBrie cheese0.5
85PastaPasta
cooked, unenriched, without added salt
0.5
87Atlantic codAtlantic cod
cooked, dry heat
0.49
88CabbageCabbage
raw
0.47
89Pink salmonPink salmon
cooked, dry heat
0.45
89Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
0.45
91Edam cheeseEdam cheese0.44
91Mozzarella cheeseMozzarella cheese
whole milk
0.44
91Shiitake mushroomsShiitake mushrooms
cooked, without salt
0.44
94Sweet pepperSweet pepper
red, raw
0.43
95HoneyHoney0.42
96Iceberg lettuceIceberg lettuce
raw
0.41
96StrawberriesStrawberries
raw
0.41
98ApricotsApricots
raw
0.39
99CouscousCouscous
cooked
0.38
99Ricotta cheeseRicotta cheese
whole milk
0.38
101CherriesCherries
sweet, raw
0.36
101GrapesGrapes
red or green (European type, such as Thompson seedless), raw
0.36
101Rainbow troutRainbow trout
farmed, cooked, dry heat
0.36
104Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
0.34
105Camembert cheeseCamembert cheese0.33
106CauliflowerCauliflower
cooked, boiled, drained, without salt
0.32
107Blue cheeseBlue cheese0.31
107KiwifruitKiwifruit
green, raw
0.31
107PotatoPotato
boiled, cooked in skin, flesh, without salt
0.31
110CarrotCarrot
raw
0.3
110PomegranatesPomegranates
raw
0.3
112Northern lobsterNorthern lobster
cooked, moist heat
0.29
112PineapplePineapple
raw, all varieties
0.29
114BlueberriesBlueberries
raw
0.28
114Channel catfishChannel catfish
farmed, cooked, dry heat
0.28
114CucumberCucumber
with peel, raw
0.28
114NectarinesNectarines
raw
0.28
118Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
0.27
118TomatoTomato
red, ripe, raw, year round average
0.27
120BananasBananas
raw
0.26
120GuavasGuavas
common, raw
0.26
122EggplantEggplant
cooked, boiled, drained, without salt
0.25
122PapayaPapaya
raw
0.25
122PeachesPeaches
yellow, raw
0.25
125Gouda cheeseGouda cheese0.24
125WatermelonWatermelon
raw
0.24
125White chocolateWhite chocolate0.24
128CranberriesCranberries
raw
0.23
129HaddockHaddock
cooked, dry heat
0.21
129OnionOnion
raw
0.21
131Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
0.2
131White riceWhite rice
long-grain, regular, unenriched, cooked without salt
0.2
133PearsPears
raw
0.18
134Dulce de LecheDulce de Leche0.17
134Gruyere cheeseGruyere cheese0.17
134Honeydew melonHoneydew melon
raw
0.17
134PlumsPlums
raw
0.17
138MangosMangos
raw
0.16
139TangerinesTangerines
raw
0.15
140Cheddar cheeseCheddar cheese0.14
140Rice noodlesRice noodles
cooked
0.14
142Cottage cheeseCottage cheese
2% milkfat
0.13
142Swiss cheeseSwiss cheese0.13
144ApplesApples
raw, with skin
0.12
145Cream cheeseCream cheese0.11
146OrangesOranges
raw, all commercial varieties
0.1
147Carambola (starfruit)Carambola (starfruit)
raw
0.08
147GrapefruitGrapefruit
raw, pink and red, all areas
0.08
149MilkMilk
whole, 3.25% milkfat
0.03
150ButterButter
without salt
0.02