Nutrient Density
Iron in Food (high to low)
Nutrition Facts: Iron Content
| Iron (mg) | Information updated: September 2, 2011 |
|---|---|
| 8 | Flour, rye 100% stone ground whole grain Quantity: 1 cup, 148g |
| 7 | Pumpkin: canned Quantity: 15oz 425g |
| 7 | Legumes, lentils, cooked Quantity: 1 cup 198g |
| 6 | Lettuce, romaine, raw Quantity: 1 head, 626g |
| 5 | Thyme, ground Quantity: 1 Tbsp |
| 5 | Legumes, red kidney beans, cooked Quantity: 1 cup 177g |
| 5 | Flour, quinoa Quantity: 1 cup |
| 5 | Flour, buckwheat Quantity: 1 cup 120g |
| 5 | Yeast, regular Quantity: 1oz 28g |
| 5 | Almonds, raw whole Quantity: 24 nuts 28g |
| 5 | Soy Protein Isolate, GeniSoy Ultra Quantity: 35.5g |
| 4 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120g |
| 4 | Legumes, navy beans, cooked Quantity: 1 cup 182g |
| 4 | Flour, barley Quantity: 1 cup 148g |
| 4 | Cumin, seed Quantity: 1 Tbsp |
| 4 | Legumes, great northern beans, cooked Quantity: 1 cup 177g |
| 4 | Parsley, raw Quantity: 1 cup 60g |
| 4 | Legumes, black beans, cooked Quantity: 1 cup 172g |
| 4 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 3 | Spelt, cooked Quantity: 1 cup |
| 3 | Beets, canned slices Quantity: 1 cup 170g |
| 3 | Flour, brown rice Quantity: 1 cup 158g |
| 3 | Spinach, frozen, organic Quantity: 1 cup |
| 3 | Turmeric, ground Quantity: 1 Tbsp |
| 3 | Bison Burger (cooked) Quantity: 3oz 85g |
| 3 | Pumpkin seeds, dried hulled Quantity: 1/4 cup 30g |
| 3 | Spinach, baby raw Quantity: 2 cups 85g |
| 3 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 3 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85g |
| 2 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85g |
| 2 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85g |
| 2 | Cauliflower, green, raw Quantity: small head 325g |
| 2 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 2 | Jicama (yambean), raw Quantity: 1 small 365g |
| 2 | Quinoa Quantity: 1/4 cup 46g |
| 2 | Asparagus, spears Quantity: 6, 7"spears 100g |
| 2 | Peas green, raw Quantity: 1 cup 145g |
| 2 | Peas, canned Lesueur (baby) -50% sodium Quantity: 1 cup 175g |
| 2 | Peas, frozen Quantity: 1 cup 134g |
| 2 | Cashews, raw whole Quantity: 1oz 28g |
| 2 | Leeks, raw Quantity: 1 leek 89g |
| 2 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173g |
| 2 | Black Pepper Quantity: 1 Tbsp 6g |
| 2 | Cocoa, Hershey's unsweetened dark Quantity: 1 Tbsp |
| 2 | Legumes, black beans, canned Quantity: 1/2 cup 130g |
| 2 | Oat Bran Quantity: 1/4 cup 40g |
| 2 | Oats, rolled, quick organic Quantity: 1/2 cup 40g |
| 2 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56g |
| 2 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 56g |
| 2 | Turkey Sausage, lean, sweet Quantity: 1 link 91g |
| 2 | Vegetable Protein Powder Quantity: 2 Tbsp 20g |
| 2 | Paprika Quantity: 1 Tbsp 7g |
| 2 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113g |
| 2 | Turkey, ground breast 99% lean Quantity: 4oz |
| 2 | Almonds, raw whole Quantity: 8 nuts 9g |
| 2 | Parsley Quantity: 1 Tbsp 2g |
| 2 | Strawberries, raw organic Quantity: 1 pint 357g |
| 2 | Sunflower seeds: whole, dried Quantity: 1oz 28g |
| 2 | Tarragon, ground Quantity: 1 Tbsp 5g |
| 1 | Dill weed, dried Quantity: 1 Tbsp |
| 1 | Legumes, dark red kidney beans, canned Quantity: 1/2 cup 130g |
| 1 | Peas, sugar snap, raw Quantity: 20 pods 68g |
| 1 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9g |
| 1 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113g |
| 1 | Blackberries, frozen Quantity: 1 cup 151g |
| 1 | Brussels sprouts Quantity: 3 whole, 88g |
| 1 | Cauliflower, white, raw Quantity: 1 small, 265g |
| 1 | Marjoram, dried Quantity: 1 Tbsp 2g |
| 1 | Pistachio nuts, raw Quantity: 49 nuts 28g |
| 1 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173g |
| 1 | Caraway seed Quantity: 1 Tbsp 6g |
| 1 | Chili powder, ground Quantity: 1 Tbsp |
| 1 | Fennel Seed Quantity: 1 Tbsp |
| 1 | Green beans, raw Quantity: 20 beans 1 cup 110g |
| 1 | Kale greens, raw Quantity: 1 cup chopped 67g |
| 1 | Mustard Seed, yellow Quantity: 1 Tbsp 11g |
| 1 | Turnip greens, raw Quantity: 2 cups 100g |
| 1 | Bread, Pepperidge Farm Whole Grain double fiber Quantity: 1 slice 43g |
| 1 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz 56g |
| 1 | Pasta, Rotini 100% whole wheat Quantity: 2oz 56g |
| 1 | Soymilk, Unsweetened Silk Organic Quantity: 1 cup 243g |
| 1 | Spinach, canned, no salt added Quantity: 1/2 cup 115g |
| 1 | Wheat Germ, raw Quantity: 2 Tbsp 16g |
| 1 | Macadamia nuts, raw Quantity: 12 nuts 28g |
| 1 | Rosemary, dried Quantity: 1 Tbsp 3g |
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