Top food sources of Iron, Fe

Best sources of Iron, Fe Best SourcesWorst Sources

Food Group(s):
Nutrient:		items per page:

The following quantities (column two below) indicate how much Iron, Fe is found in 100 grams (about 3 1/2 ounces) of the following food items:

				fdc id	category	data type
select	123.6	MG	Spices, thyme, dried	170938	Spices and Herbs	sr_legacy_food
select	89.8	MG	Spices, basil, dried	171317	Spices and Herbs	sr_legacy_food
select	87.47	MG	Spearmint, dried	172239	Spices and Herbs	sr_legacy_food
select	82.71	MG	Spices, marjoram, dried	170928	Spices and Herbs	sr_legacy_food
select	72.35	MG	Whale, beluga, meat, dried (Alaska Native)	169795	American Indian/Alaska Native Foods	sr_legacy_food
select	67.67	MG	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	173002	Breakfast Cereals	sr_legacy_food
select	67.23	MG	Babyfood, cereal, oatmeal, with honey, dry	170968	Baby Foods	sr_legacy_food
select	66.38	MG	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	167602	Vegetables and Vegetable Products	sr_legacy_food
select	66.36	MG	Spices, cumin seed	170923	Spices and Herbs	sr_legacy_food
select	64.1	MG	Babyfood, cereal, oatmeal, dry fortified	171360	Baby Foods	sr_legacy_food
select	64.03	MG	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	173509	Baby Foods	sr_legacy_food
select	55	MG	Spices, turmeric, ground	172231	Spices and Herbs	sr_legacy_food
select	53.9	MG	Parsley, freeze-dried	170486	Vegetables and Vegetable Products	sr_legacy_food
select	53.01	MG	Babyfood, cereal, rice, dry fortified	170969	Baby Foods	sr_legacy_food
select	49.6	MG	Seal, bearded (Oogruk), meat, dried (Alaska Native)	168020	American Indian/Alaska Native Foods	sr_legacy_food
select	49.45	MG	Cereals, QUAKER, Quick Oats with Iron, Dry	174640	Breakfast Cereals	sr_legacy_food
select	48.78	MG	Spices, dill weed, dried	171322	Spices and Herbs	sr_legacy_food
select	48.21	MG	Babyfood, cereal, barley, dry fortified	171358	Baby Foods	sr_legacy_food
select	47.6	MG	Babyfood, cereal, brown rice, dry, instant	169048	Baby Foods	sr_legacy_food
select	47.53	MG	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	168975	Baby Foods	sr_legacy_food
select	47.5	MG	Babyfood, cereal, high protein, with apple and orange, dry	170973	Baby Foods	sr_legacy_food
select	47.5	MG	Babyfood, cereal, rice, with bananas, dry	170974	Baby Foods	sr_legacy_food
select	47.5	MG	Babyfood, cereal, mixed, with bananas, dry	170965	Baby Foods	sr_legacy_food
select	45	MG	Babyfood, cereal, whole wheat, with apples, dry fortified	171359	Baby Foods	sr_legacy_food
select	45	MG	Babyfood, cereal, oatmeal, with bananas, dry	171361	Baby Foods	sr_legacy_food
select	44.9	MG	Spices, celery seed	170920	Spices and Herbs	sr_legacy_food
select	44.55	MG	Beef, variety meats and by-products, spleen, raw	169454	Beef Products	sr_legacy_food
select	43	MG	Walrus, meat, dried (Alaska Native)	167621	American Indian/Alaska Native Foods	sr_legacy_food
select	43	MG	Spices, bay leaf	170917	Spices and Herbs	sr_legacy_food
select	42.88	MG	Cereals, MALT-O-MEAL, chocolate, dry	171674	Breakfast Cereals	sr_legacy_food
select	42.46	MG	Spices, coriander leaf, dried	170921	Spices and Herbs	sr_legacy_food
select	42.03	MG	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	172992	Breakfast Cereals	sr_legacy_food
select	41.89	MG	Lamb, variety meats and by-products, spleen, raw	174364	Lamb, Veal, and Game Products	sr_legacy_food
select	41.38	MG	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	171680	Breakfast Cereals	sr_legacy_food
select	40.93	MG	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	172998	Breakfast Cereals	sr_legacy_food
select	39.36	MG	Beef, variety meats and by-products, spleen, cooked, braised	170597	Beef Products	sr_legacy_food
select	38.75	MG	Cereals, QUAKER, corn grits, instant, plain, dry	171656	Breakfast Cereals	sr_legacy_food
select	38.67	MG	Lamb, variety meats and by-products, spleen, cooked, braised	174365	Lamb, Veal, and Game Products	sr_legacy_food
select	38.37	MG	Cereals ready-to-eat, RALSTON Corn Biscuits	173003	Breakfast Cereals	sr_legacy_food
select	38.2	MG	Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry	172994	Breakfast Cereals	sr_legacy_food
select	37.88	MG	Spices, savory, ground	170936	Spices and Herbs	sr_legacy_food
select	37	MG	Babyfood, rice and apples, dry	167728	Baby Foods	sr_legacy_food
select	36.96	MG	Spices, anise seed	171316	Spices and Herbs	sr_legacy_food
select	36.8	MG	Spices, oregano, dried	171328	Spices and Herbs	sr_legacy_food
select	36	MG	Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	168774	Sweets	sr_legacy_food
select	35.3	MG	Spices, poultry seasoning	171331	Spices and Herbs	sr_legacy_food
select	34.82	MG	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	168138	Breakfast Cereals	sr_legacy_food
select	34.29	MG	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	172997	Breakfast Cereals	sr_legacy_food
select	33.81	MG	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	172995	Breakfast Cereals	sr_legacy_food
select	33.8	MG	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	169859	Breakfast Cereals	sr_legacy_food
select	33.53	MG	Spices, fenugreek seed	171324	Spices and Herbs	sr_legacy_food
select	33.39	MG	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	171658	Breakfast Cereals	sr_legacy_food
select	33	MG	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	167650	American Indian/Alaska Native Foods	sr_legacy_food
select	32.73	MG	Cereals ready-to-eat, RALSTON CRISP RICE	173887	Breakfast Cereals	sr_legacy_food
select	32.3	MG	Spices, tarragon, dried	170937	Spices and Herbs	sr_legacy_food
select	32.14	MG	Cereals ready-to-eat, RALSTON TASTEEOS	173893	Breakfast Cereals	sr_legacy_food
select	32.11	MG	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	173921	Breakfast Cereals	sr_legacy_food
select	32.02	MG	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	174655	Breakfast Cereals	sr_legacy_food
select	31.95	MG	Spices, chervil, dried	171318	Spices and Herbs	sr_legacy_food
select	31.7	MG	Cereals ready-to-eat, wheat, puffed, fortified	173913	Breakfast Cereals	sr_legacy_food
select	31.7	MG	Cereals ready-to-eat, rice, puffed, fortified	173912	Breakfast Cereals	sr_legacy_food
select	31.29	MG	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	172999	Breakfast Cereals	sr_legacy_food
select	31.03	MG	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	174642	Breakfast Cereals	sr_legacy_food
select	30.98	MG	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	173886	Breakfast Cereals	sr_legacy_food
select	30.86	MG	Cereals, MALT-O-MEAL, original, plain, dry	173903	Breakfast Cereals	sr_legacy_food
select	30.53	MG	Goose, liver, raw	172415	Poultry Products	sr_legacy_food
select	30.53	MG	Duck, domesticated, liver, raw	174467	Poultry Products	sr_legacy_food
select	30.38	MG	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry	173898	Breakfast Cereals	sr_legacy_food
select	30.38	MG	Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry	173899	Breakfast Cereals	sr_legacy_food
select	30.38	MG	Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry	172993	Breakfast Cereals	sr_legacy_food
select	30	MG	Cereals, QUAKER, Instant Grits, Butter flavor, dry	172977	Breakfast Cereals	sr_legacy_food
select	30	MG	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	174631	Breakfast Cereals	sr_legacy_food
select	30	MG	Babyfood, cereal, mixed, dry fortified	170964	Baby Foods	sr_legacy_food
select	30	MG	Cereals ready-to-eat, POST, ALPHA-BITS	171641	Breakfast Cereals	sr_legacy_food
select	30	MG	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	173909	Breakfast Cereals	sr_legacy_food
select	30	MG	Babyfood, Multigrain whole grain cereal, dry fortified	171000	Baby Foods	sr_legacy_food
select	30	MG	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	172982	Breakfast Cereals	sr_legacy_food
select	30	MG	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	174619	Breakfast Cereals	sr_legacy_food
select	30	MG	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	171681	Breakfast Cereals	sr_legacy_food
select	30	MG	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	174646	Breakfast Cereals	sr_legacy_food
select	29.9	MG	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	172974	Breakfast Cereals	sr_legacy_food
select	29.75	MG	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	173010	Breakfast Cereals	sr_legacy_food
select	29.73	MG	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	173007	Breakfast Cereals	sr_legacy_food
select	29.5	MG	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	174623	Breakfast Cereals	sr_legacy_food
select	29.45	MG	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	171678	Breakfast Cereals	sr_legacy_food
select	29.45	MG	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	173000	Breakfast Cereals	sr_legacy_food
select	29.33	MG	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	173891	Breakfast Cereals	sr_legacy_food
select	29.3	MG	Cereals ready-to-eat, QUAKER, Oatmeal Squares	174622	Breakfast Cereals	sr_legacy_food
select	29.25	MG	Spices, rosemary, dried	171333	Spices and Herbs	sr_legacy_food
select	29	MG	Cereals ready-to-eat, QUAKER, KING VITAMAN	173890	Breakfast Cereals	sr_legacy_food
select	29	MG	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	173014	Breakfast Cereals	sr_legacy_food
select	28.9	MG	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	173015	Breakfast Cereals	sr_legacy_food
select	28.9	MG	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	173884	Breakfast Cereals	sr_legacy_food
select	28.69	MG	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	174659	Breakfast Cereals	sr_legacy_food
select	28.6	MG	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	173901	Breakfast Cereals	sr_legacy_food
select	28.6	MG	Cereals, CREAM OF WHEAT, instant, dry	171660	Breakfast Cereals	sr_legacy_food
select	28.5	MG	Seaweed, spirulina, dried	170495	Vegetables and Vegetable Products	sr_legacy_food
select	28.44	MG	Cereals, CREAM OF RICE, dry	173900	Breakfast Cereals	sr_legacy_food
select	28.12	MG	Spices, sage, ground	170935	Spices and Herbs	sr_legacy_food
select	28.12	MG	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	172984	Breakfast Cereals	sr_legacy_food