Food Sources of Nutrients Home
Sources of Iron Fe
Based on USDA (US Department of Agriculture) National Nutrient Database Release 22 (SR22). The values are mean nutrient values per 100 grams of the edible portion.
1. Spices, thyme, dried 123.60 mg
2. Spearmint, dried 87.47 mg
3. Spices, marjoram, dried 82.71 mg
4. Spices, cumin seed 66.36 mg
5. Cereals, MALT-O-MEAL, plain, dry 55.70 mg
6. Spices, dill weed, dried 48.78 mg
7. Spices, celery seed 44.90 mg
8. Beef, variety meats and by-products, spleen, raw 44.55 mg
9. Spices, bay leaf 43.00 mg
10. Walrus, meat, dried (Alaska Native) 43.00 mg
11. Spices, coriander leaf, dried 42.46 mg
12. Spices, basil, dried 42.00 mg
13. Lamb, variety meats and by-products, spleen, raw 41.89 mg
14. Spices, turmeric, ground 41.42 mg
15. Cereals, MALT-O-MEAL, chocolate, dry 39.70 mg
16. Spices, savory, ground 37.88 mg
17. Spices, anise seed 36.96 mg
18. Spices, oregano, dried 36.80 mg
19. Spices, poultry seasoning 35.30 mg
20. Spices, fenugreek seed 33.53 mg
21. Spices, tarragon, dried 32.30 mg
22. Spices, chervil, dried 31.95 mg
23. Duck, domesticated, liver, raw 30.53 mg
24. Goose, liver, raw 30.53 mg
25. Cereals ready-to-eat, Ralston TASTEEOS 30.00 mg
26. Spices, curry powder 29.59 mg
27. Spices, rosemary, dried 29.25 mg
28. Spices, pepper, black 28.86 mg
29. Cereals, CREAM OF WHEAT, instant, dry 28.60 mg
30. Spices, sage, ground 28.12 mg
31. Whale, beluga, meat, raw (Alaska Native) 25.90 mg
32. Spices, paprika 23.59 mg
33. Pork, fresh, variety meats and by-products, liver, raw 23.30 mg
34. Pork, fresh, variety meats and by-products, spleen, raw 22.32 mg
35. Spices, parsley, dried 22.04 mg
36. Spices, pumpkin pie spice 19.71 mg
37. Seal, ringed, meat (Alaska Native) 19.60 mg
38. Seeds, sesame butter, paste 19.20 mg
39. Cereals, MAYPO, dry 19.00 mg
40. Pork, fresh, variety meats and by-products, lungs, raw 18.90 mg
41. Spices, fennel seed 18.54 mg
42. Rice bran, crude 18.54 mg
43. Thyme, fresh 17.45 mg
44. Baking chocolate, unsweetened, squares 17.40 mg
45. Spices, dill seed 16.33 mg
46. Spices, coriander seed 16.32 mg
47. Spices, caraway seed 16.23 mg
48. Cockles, raw (Alaska Native) 16.20 mg
49. Cereals ready-to-eat, WAFFELOS 15.90 mg
50. Soybeans, mature seeds, raw 15.70 mg
51. Caribou, liver, raw (Alaska Native) 15.70 mg
52. Seeds, sesame flour, high-fat 15.17 mg
53. Cereals ready-to-eat, KELLOGG, SMORZ 15.00 mg
54. Seeds, sesame seeds, whole, dried 14.55 mg
55. Seeds, sesame meal, partially defatted 14.55 mg
56. Soy protein isolate 14.50 mg
57. Walrus, liver, raw (Alaska Native) 14.40 mg
58. Spices, pepper, white 14.31 mg
59. Seeds, sesame flour, partially defatted 14.30 mg
60. Spices, chili powder 14.25 mg
61. Seeds, sesame flour, low-fat 14.22 mg
62. Mollusks, clam, mixed species, raw 13.98 mg
63. Spices, cardamom 13.97 mg
64. Spices, mace, ground 13.90 mg
65. Cocoa, dry powder, unsweetened 13.86 mg
66. Soy meal, defatted, raw 13.70 mg
67. Seal, ringed, liver (Alaska Native) 13.50 mg
68. Winged beans, mature seeds, raw 13.44 mg
69. Seal, bearded (Oogruk), meat, raw (Alaska Native) 12.90 mg
70. Mushrooms, morel, raw 12.18 mg
71. Turkey, liver, all classes, raw 12.00 mg
72. Meat extender 11.99 mg
73. Chocolate, dark, 70-85% cacao solids 11.90 mg
74. Fish, caviar, black and red, granular 11.88 mg
75. Spearmint, fresh 11.87 mg
76. Formulated bar, POWER BAR, chocolate 11.70 mg
77. Spices, ginger, ground 11.52 mg
78. Sea lion, Steller, meat (Alaska Native) 11.48 mg
79. Braunschweiger (a liver sausage), pork 11.20 mg
80. Spices, saffron 11.10 mg
 
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