Nutrient Density
Iron Rich Food (high to low)
Nutrition Facts: Iron Content
| Iron (mg) | Information updated: March 30, 2010 |
| 12 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 bar 100gm |
| 8 | Flour, Rye 100% stone ground whole grain Quantity: 1 cup, 148gm |
| 7 | Legumes, black beans, canned Quantity: 15oz can 425gm |
| 7 | Pumpkin: canned Quantity: 15oz, 425gm |
| 6 | Lettuce, romaine, raw Quantity: 1 head, 626gm |
| 5 | Thyme, ground Quantity: 1 Tbsp |
| 5 | Flour, Quinoa Quantity: 1 cup |
| 5 | Flour, Buckwheat Quantity: 1 cup 120gm |
| 5 | Yeast, regular Quantity: 1oz 28gm |
| 5 | Almonds, raw whole Quantity: 24 nuts 28gm |
| 4 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120gm |
| 4 | Legumes, dark red kidney beans, canned Quantity: 15oz can |
| 4 | Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm |
| 4 | Flour, Barley Quantity: 1 cup 148gm |
| 4 | Cumin, seed Quantity: 1 Tbsp |
| 4 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 4 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 4 squares 43gm |
| 4 | Parsley, raw Quantity: 1 cup 60gm |
| 4 | Legumes, lentils, dry Quantity: 1/4 cup dry |
| 4 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 3 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 bar 35gm |
| 3 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 3 squares 38gm |
| 3 | Spelt, cooked Quantity: 1 cup |
| 3 | Beets, canned slices Quantity: 1 cup 170gm |
| 3 | Flour, brown rice Quantity: 1 cup 158gm |
| 3 | Legumes, red kidney beans, dry Quantity: 1/4 cup dry |
| 3 | Spinach, frozen, organic Quantity: 1 cup |
| 3 | Quinoa (cooked) Quantity: 1 cup 185gm |
| 3 | Turmeric, ground Quantity: 1 Tbsp |
| 3 | Bison Burger (cooked) Quantity: 3 oz 85gm |
| 3 | Legumes, navy beans, dry Quantity: 1/4 cup dry |
| 3 | Molasses, unsulphered natural Quantity: 1 Tbsp 20gm |
| 3 | Spinach, baby raw Quantity: 2 cups 85gm |
| 3 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 3 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85gm |
| 3 | Beef, steak, rib eye Quantity: 3oz |
| 2 | Beef, ground beef 80% lean frozen organic Quantity: 4oz |
| 2 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85gm |
| 2 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85gm |
| 2 | Cauliflower, green, raw Quantity: 1 small head 325gm |
| 2 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 2 | Asparagus, spears Quantity: 6, 7"spears 100gm |
| 2 | Peas green, raw Quantity: 1 cup 145gm |
| 2 | Peas, frozen Quantity: 1 cup 134gm |
| 2 | Cashews: raw whole Quantity: 1oz 28gm |
| 2 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 2 | Leeks, raw Quantity: 1 leek 89gm |
| 2 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173gm |
| 2 | Oats, rolled, old fashioned or instant Quantity: 1/2 cup 40gm |
| 2 | Black Pepper Quantity: 1 Tbsp 6 gm |
| 2 | Cocoa, Hershey's dark unsweetened Quantity: 1 Tbsp |
| 2 | Oat Bran Quantity: 1/4 cup 40gm |
| 2 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56gm |
| 2 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 57gm |
| 2 | Soy Protein Isolate, GeniSoy Ultra Quantity: 2 oz |
| 2 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 2 | Vegetable Protein Powder Quantity: 2 Tbsp 20gm |
| 2 | Paprika Quantity: 1 Tbsp 7gm |
| 2 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113gm |
| 2 | Turkey, ground breast 99% lean Quantity: 4oz |
| 2 | Almonds, raw whole Quantity: 8 nuts |
| 2 | Parsley Quantity: 1 Tbsp 2gm |
| 2 | Strawberries, raw organic Quantity: 1 pint |
| 2 | Sunflower seeds: whole, dried Quantity: 1oz 28gm |
| 2 | Tarragon, ground Quantity: 1 Tbsp 5gm |
| 1 | Dill weed, dried Quantity: 1 Tbsp |
| 1 | Soymilk, Chocolate Silk Quantity: 8oz |
| 1 | Soymilk, Chocolate Silk Light Quantity: 1 cup 243gm |
| 1 | Soymilk, Vanilla Full Circle Organic Quantity: 8oz |
| 1 | Peas, sugar snap, raw Quantity: 20 pods 68gm |
| 1 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9gm |
| 1 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113gm |
| 1 | Blackberries, frozen Quantity: 1 cup 151gm |
| 1 | Brussels sprouts Quantity: 3 whole 1 cup 88gm |
| 1 | Cauliflower, white, raw Quantity: 1 small head 265gm |
| 1 | Marjoram, dried Quantity: 1 Tbsp 2gm |
| 1 | Pistachio nuts, raw Quantity: 49 nuts 28gm |
| 1 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173gm |
| 1 | Yeast, quick rising Quantity: 1 packet 7gm |
| 1 | Caraway seed Quantity: 1 Tbsp 6gm |
| 1 | Chili powder, ground Quantity: 1 Tbsp |
| 1 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 square 13gm |
| 1 | Fennel Seed Quantity: 1 Tbsp |
| 1 | Green beans, raw Quantity: 20 beans 1 cup 110gm |
| 1 | Kale greens, raw Quantity: 1 cup chopped 67gm |
| 1 | Mustard Seed, yellow Quantity: 1 Tbsp 11gm |
| 1 | Soymilk, Plain Silk Quantity: 1 cup 243gm |
| 1 | Turnip greens, raw Quantity: 2 cups 100gm |
| 1 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz |
| 1 | Pasta, Rotini 100% whole wheat Quantity: 3/4 cup |
| 1 | Soymilk, Unsweetened Silk Quantity: 1 cup 243gm |
| 1 | Soymilk, Vanilla Silk Light Quantity: 8oz |
| 1 | Spinach, canned, no salt added Quantity: 1/2 cup 115gm |
| 1 | Wheat Germ, raw Quantity: 2 Tbsp 16gm |
| 1 | Macadamia nuts, raw Quantity: 12 nuts 28gm |
| 1 | Rosemary, dried Quantity: 1 Tbsp 3gm |
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