< Calorie database

Foods richest in Iron

Healthy adult men need 8 mg of iron per day. Healthy adult women need 11-18 mg iron per day. Highly active athletes may have higher needs, becose body loses iron through sweat.
Read our fully detailed article about Iron

Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.

Food	Iron per 100 gr.	Iron per oz
Spices, thyme, dried	123.6 mg	35 mg
Spices, basil, dried	89.8 mg	25.5 mg
Spearmint, dried	87.47 mg	24.8 mg
Spices, marjoram, dried	82.71 mg	23.5 mg
Whale, beluga, meat, dried (Alaska Native)	72.35 mg	20.5 mg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	67.67 mg	19.2 mg
Babyfood, cereal, oatmeal, with honey, dry	67.23 mg	19.1 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	66.38 mg	18.8 mg
Spices, cumin seed	66.36 mg	18.8 mg
Babyfood, cereal, oatmeal, dry fortified	64.07 mg	18.2 mg
List continued below
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes	63 mg	17.9 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes	62.1 mg	17.6 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	60 mg	17 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19	60 mg	17 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes	60 mg	17 mg
Spices, turmeric, ground	55 mg	15.6 mg
Parsley, freeze-dried	53.9 mg	15.3 mg
Babyfood, cereal, rice, dry fortified	53.01 mg	15 mg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal	53 mg	15 mg
Seal, bearded (Oogruk), meat, dried (Alaska Native)	49.6 mg	14.1 mg
Cereals, QUAKER, Quick Oats with Iron, Dry	49.45 mg	14 mg
Spices, dill weed, dried	48.78 mg	13.8 mg
Babyfood, cereal, brown rice, dry, instant	47.6 mg	13.5 mg
Babyfood, cereal, rice, with bananas, dry	47.5 mg	13.5 mg
Babyfood, cereal, mixed, with bananas, dry	47.5 mg	13.5 mg
Babyfood, cereal, barley, dry fortified	47.5 mg	13.5 mg
Babyfood, cereal, mixed, dry fortified	47.5 mg	13.5 mg
Babyfood, cereal, oatmeal, with bananas, dry	47.5 mg	13.5 mg
Babyfood, cereal, high protein, with apple and orange, dry	47.5 mg	13.5 mg
Babyfood, cereal, whole wheat, with apples, dry fortified	45 mg	12.8 mg
Spices, celery seed	44.9 mg	12.7 mg
Beef, variety meats and by-products, spleen, raw	44.55 mg	12.6 mg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Rice Cereal	44.5 mg	12.6 mg
Spices, bay leaf	43 mg	12.2 mg
Walrus, meat, dried (Alaska Native)	43 mg	12.2 mg
Cereals, MALT-O-MEAL, chocolate, dry	42.88 mg	12.2 mg
Spices, coriander leaf, dried	42.46 mg	12 mg
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	42.03 mg	11.9 mg
Lamb, variety meats and by-products, spleen, raw	41.89 mg	11.9 mg
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	41.38 mg	11.7 mg
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	40.93 mg	11.6 mg
Cereals ready-to-eat, GENERAL MILLS, Team CHEERIOS	40 mg	11.3 mg
Beef, variety meats and by-products, spleen, cooked, braised	39.36 mg	11.2 mg
Cereals, QUAKER, corn grits, instant, plain, dry	38.75 mg	11 mg
Lamb, variety meats and by-products, spleen, cooked, braised	38.67 mg	11 mg
Cereals ready-to-eat, RALSTON Corn Biscuits	38.37 mg	10.9 mg
Cereals ready-to-eat, GENERAL MILLS, Honey KIX	38.2 mg	10.8 mg
Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry	38.2 mg	10.8 mg
Spices, savory, ground	37.88 mg	10.7 mg
Babyfood, rice and apples, dry	37 mg	10.5 mg
Spices, anise seed	36.96 mg	10.5 mg
Spices, oregano, dried	36.8 mg	10.4 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate	36.7 mg	10.4 mg
Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	36 mg	10.2 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal	36 mg	10.2 mg
Cereals ready-to-eat, MALT-O-MEAL, Perfect Balance Hot Wheat Cereal, dry	35.9 mg	10.2 mg
Spices, poultry seasoning	35.3 mg	10 mg
Cereals ready-to-eat, MALT-O-MEAL, High Fiber Bran Flakes	35.2 mg	10 mg
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	34.82 mg	9.9 mg
Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax	34.6 mg	9.8 mg
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX	34.5 mg	9.8 mg
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	34.29 mg	9.7 mg
Cereals ready-to-eat, MALT-O-MEAL, Lightly Frosted Bran Flakes with Strawberries	34.2 mg	9.7 mg
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)	34.06 mg	9.7 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	34 mg	9.6 mg
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	33.81 mg	9.6 mg
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	33.8 mg	9.6 mg
Spices, fenugreek seed	33.53 mg	9.5 mg
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	33.39 mg	9.5 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES	33.3 mg	9.4 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRUNCHEROOS	33.3 mg	9.4 mg
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	33.29 mg	9.4 mg
Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS	33.29 mg	9.4 mg
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	33.17 mg	9.4 mg
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	33 mg	9.4 mg
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	33 mg	9.4 mg
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein	33 mg	9.4 mg
Cereals ready-to-eat, GENERAL MILLS, PARA SU FAMILIA Raisin Bran	32.73 mg	9.3 mg
Cereals ready-to-eat, RALSTON CRISP RICE	32.73 mg	9.3 mg
Cereals ready-to-eat, MALT-O-MEAL, TOASTY O'S	32.7 mg	9.3 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S STRAWBERRY MINI-WHEATS	32.4 mg	9.2 mg
Spices, tarragon, dried	32.3 mg	9.2 mg
Cereals ready-to-eat, RALSTON TASTEEOS	32.14 mg	9.1 mg
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	32.11 mg	9.1 mg
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	32.02 mg	9.1 mg
Cereals ready-to-eat, GENERAL MILLS, KIX	32 mg	9.1 mg
Spices, chervil, dried	31.95 mg	9.1 mg
Cereals ready-to-eat, rice, puffed, fortified	31.7 mg	9 mg
Cereals ready-to-eat, wheat, puffed, fortified	31.7 mg	9 mg
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	31.29 mg	8.9 mg
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS	31.2 mg	8.8 mg
Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	31.03 mg	8.8 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch	31.03 mg	8.8 mg
Cereals ready-to-eat, KELLOGG, Frosted MINI-WHEATS Bite Size Vanilla Creme	31 mg	8.8 mg
Cereals ready-to-eat, KELLOGG's MINI-WHEATS Frosted Strawberry Delight Cereal	31 mg	8.8 mg
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	30.98 mg	8.8 mg
Cereals, MALT-O-MEAL, original, plain, dry	30.86 mg	8.7 mg
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX	30.6 mg	8.7 mg
Duck, domesticated, liver, raw	30.53 mg	8.7 mg
Goose, liver, raw	30.53 mg	8.7 mg

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