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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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