Iron, Fe Rich Foods

(based on levels per 100-gram serving)

Find Foods Highest in Iron, Fe (per 100 gram Serving)

1. Spices, thyme, dried (123.6mg)

2. Spices, basil, dried (89.8mg)

3. Spearmint, dried (87.47mg)

4. Spices, marjoram, dried (82.71mg)

5. Whale, beluga, meat, dried (Alaska Native) (72.35mg)

6. Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes (67.67mg)

7. Babyfood, cereal, oatmeal, with honey, dry (67.23mg)

8. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry (66.38mg)

9. Spices, cumin seed (66.36mg)

10. Babyfood, cereal, oatmeal, dry fortified (64.1mg)

11. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes (62.1mg)

12. Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 (60mg)

13. Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL (60mg)

14. Spices, turmeric, ground (55mg)

15. Parsley, freeze-dried (53.9mg)

16. Babyfood, cereal, Rice, dry, fortified (53.01mg)

17. Seal, bearded (Oogruk), meat, dried (Alaska Native) (49.6mg)

18. Cereals, QUAKER, Quick Oats with Iron, Dry (49.45mg)

19. Spices, dill weed, dried (48.78mg)

20. Babyfood, cereal, barley, dry fortified (48.21mg)

21. Babyfood, cereal, brown rice, dry, instant (47.6mg)

22. Babyfood, cereal, rice, with bananas, dry (47.5mg)

23. Babyfood, cereal, mixed, with bananas, dry (47.5mg)

24. Babyfood, cereal, high protein, with apple and orange, dry (47.5mg)

25. Babyfood, cereal, whole wheat, with apples, dry fortified (45mg)

26. Babyfood, cereal, oatmeal, with bananas, dry (45mg)

27. Spices, celery seed (44.9mg)

28. Beef, variety meats and by-products, spleen, raw (44.55mg)

29. Walrus, meat, dried (Alaska Native) (43mg)

30. Spices, bay leaf (43mg)

31. Cereals, MALT-O-MEAL, chocolate, dry (42.88mg)

32. Spices, coriander leaf, dried (42.46mg)

33. Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry (42.03mg)

34. Lamb, variety meats and by-products, spleen, raw (41.89mg)

35. Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds (41.38mg)

36. Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry (40.93mg)

37. Beef, variety meats and by-products, spleen, cooked, braised (39.36mg)

38. Cereals, QUAKER, corn grits, instant, plain, dry (38.75mg)

39. Lamb, variety meats and by-products, spleen, cooked, braised (38.67mg)

40. Cereals ready-to-eat, RALSTON Corn Biscuits (38.37mg)

41. Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry (38.2mg)

42. Cereals ready-to-eat, GENERAL MILLS, Honey KIX (38.2mg)

43. Spices, savory, ground (37.88mg)

44. Babyfood, rice and apples, dry (37mg)

45. Spices, anise seed (36.96mg)

46. Spices, oregano, dried (36.8mg)

47. Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa (36mg)

48. Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal (36mg)

49. Spices, poultry seasoning (35.3mg)

50. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted (34.82mg)

51. Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal (34.29mg)

52. Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) (34.06mg)

53. Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran (34mg)

54. Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES (33.81mg)

55. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds (33.8mg)

56. Spices, fenugreek seed (33.53mg)

57. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry (33.39mg)

58. Cereals ready-to-eat, GENERAL MILLS, WHEATIES (33.3mg)

59. Cereals ready-to-eat, GENERAL MILLS, Rice CHEX (33.29mg)

60. Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS (33.29mg)

61. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS (33.17mg)

62. Seal, bearded (Oogruk), meat, partially dried (Alaska Native) (33mg)

63. Cereals ready-to-eat, RALSTON CRISP RICE (32.73mg)

64. Spices, tarragon, dried (32.3mg)

65. Cereals ready-to-eat, RALSTON TASTEEOS (32.14mg)

66. Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal (32.11mg)

67. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry (32.02mg)

68. Cereals ready-to-eat, GENERAL MILLS, KIX (32mg)

69. Spices, chervil, dried (31.95mg)

70. Cereals ready-to-eat, wheat, puffed, fortified (31.7mg)

71. Cereals ready-to-eat, rice, puffed, fortified (31.7mg)

72. Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry (31.29mg)

73. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS (31.2mg)

74. Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS (31.03mg)

75. Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN (30.98mg)

76. Cereals, MALT-O-MEAL, original, plain, dry (30.86mg)

77. Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX (30.6mg)

78. Goose, liver, raw (30.53mg)

79. Duck, domesticated, liver, raw (30.53mg)

80. Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES (30.42mg)

81. Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry (30.38mg)

82. Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry (30.38mg)

83. Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry (30.38mg)

84. Cereals, QUAKER, Instant Grits, Butter flavor, dry (30mg)

85. Cereals ready-to-eat, POST, ALPHA-BITS (30mg)

86. Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS (30mg)

87. Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS (30mg)

88. Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH (30mg)

89. Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS (30mg)

90. Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS (30mg)

91. Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH (30mg)

92. Cereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free (30mg)

93. Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size (30mg)

94. Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER (30mg)

95. Babyfood, Multigrain whole grain cereal, dry fortified (30mg)

96. Babyfood, cereal, mixed, dry fortified (30mg)

97. Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps (29.9mg)

98. Cereals, CREAM OF WHEAT, 1 minute cook time, dry (29.75mg)

99. Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal (29.73mg)

100. Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon (29.5mg)

Data source: USDA Nutrient Database, SR28

Foods Low in Iron, Fe

Consult a Dietitian

Dt. Aarti Varma

Bsc Homescience with specialization in Foods and Nutrition, Msc Food and Nutrition

10 years experience

Dr. Sanjay Salujas Orthopedic and Physiotherapy Center , Sector 8C, chandigarh , Chandigarh

Dt. Arthi G

BSc, MSc, RD, CDE

5 years experience

Dt. Prathima Potluri

BSc, MSc

12 years experience

Ms. Karthi Priya MJ

MPhil

10 years experience

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Iron, Fe Rich Foods

Find Foods Highest in Iron, Fe (per 100 gram Serving)

Foods Low in Iron, Fe

Consult a Dietitian

Dt. Aarti Varma

Dt. Arthi G

Dt. Prathima Potluri

Ms. Karthi Priya MJ

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