Dried thyme
Spices, thyme, dried- Iron, Fe: 124 mg
- Energy: 276 kcal
- Protein: 36 kcal
- Fat: 30 kcal
- Carbs: 256 kcal
Iron, Fe
Recommended Amounts
The Daily Value (DV) for Iron, Fe is 18 mg daily.
Foods rich in Iron, Fe
Dried basil
Spices, basil, dried- Iron, Fe: 90 mg
- Energy: 233 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 191 kcal
Dried spearmint
Spearmint, dried- Iron, Fe: 87 mg
- Energy: 285 kcal
- Protein: 80 kcal
- Fat: 24 kcal
- Carbs: 208 kcal
Dried marjoram
Spices, marjoram, dried- Iron, Fe: 83 mg
- Energy: 271 kcal
- Protein: 51 kcal
- Fat: 28 kcal
- Carbs: 242 kcal
Cumin seed
Spices, cumin seed- Iron, Fe: 66 mg
- Energy: 375 kcal
- Protein: 71 kcal
- Fat: 89 kcal
- Carbs: 177 kcal
Ground turmeric
Spices, turmeric, ground- Iron, Fe: 55 mg
- Energy: 312 kcal
- Protein: 39 kcal
- Fat: 13 kcal
- Carbs: 269 kcal
Dried dill weed
Spices, dill weed, dried- Iron, Fe: 49 mg
- Energy: 253 kcal
- Protein: 80 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Celery seed
Spices, celery seed- Iron, Fe: 45 mg
- Energy: 392 kcal
- Protein: 72 kcal
- Fat: 101 kcal
- Carbs: 165 kcal
Dried bay leaf
Spices, bay leaf- Iron, Fe: 43 mg
- Energy: 313 kcal
- Protein: 30 kcal
- Fat: 33 kcal
- Carbs: 300 kcal
Dried coriander leaf
Spices, coriander leaf, dried- Iron, Fe: 42 mg
- Energy: 279 kcal
- Protein: 88 kcal
- Fat: 19 kcal
- Carbs: 208 kcal
Ground savory
Spices, savory, ground- Iron, Fe: 38 mg
- Energy: 272 kcal
- Protein: 27 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Anise seed
Spices, anise seed- Iron, Fe: 37 mg
- Energy: 337 kcal
- Protein: 70 kcal
- Fat: 64 kcal
- Carbs: 200 kcal
Dried oregano
Spices, oregano, dried- Iron, Fe: 37 mg
- Energy: 265 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 276 kcal
Poultry seasoning
Spices, poultry seasoning- Iron, Fe: 35 mg
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 30 kcal
- Carbs: 262 kcal
Fenugreek seed
Spices, fenugreek seed- Iron, Fe: 34 mg
- Energy: 323 kcal
- Protein: 92 kcal
- Fat: 26 kcal
- Carbs: 233 kcal
Dried tarragon
Spices, tarragon, dried- Iron, Fe: 32 mg
- Energy: 295 kcal
- Protein: 91 kcal
- Fat: 29 kcal
- Carbs: 201 kcal
Dried chervil
Spices, chervil, dried- Iron, Fe: 32 mg
- Energy: 237 kcal
- Protein: 93 kcal
- Fat: 16 kcal
- Carbs: 196 kcal
Raw goose liver
Goose, liver, raw- Iron, Fe: 31 mg
- Energy: 133 kcal
- Protein: 65 kcal
- Fat: 17 kcal
- Carbs: 25 kcal
Raw Duck Liver
Duck, domesticated, liver, raw- Iron, Fe: 31 mg
- Energy: 136 kcal
- Protein: 75 kcal
- Fat: 19 kcal
- Carbs: 14 kcal
Dried rosemary
Spices, rosemary, dried- Iron, Fe: 29 mg
- Energy: 331 kcal
- Protein: 20 kcal
- Fat: 61 kcal
- Carbs: 256 kcal
Dry Cream of Rice cereal
Cereals, CREAM OF RICE, dry- Iron, Fe: 28 mg
- Energy: 370 kcal
- Protein: 25 kcal
- Fat: 2 kcal
- Carbs: 330 kcal
Ground sage
Spices, sage, ground- Iron, Fe: 28 mg
- Energy: 315 kcal
- Protein: 43 kcal
- Fat: 51 kcal
- Carbs: 243 kcal
Dried parsley
Spices, parsley, dried- Iron, Fe: 22 mg
- Energy: 292 kcal
- Protein: 107 kcal
- Fat: 22 kcal
- Carbs: 203 kcal
Paprika
Spices, paprika- Iron, Fe: 21 mg
- Energy: 282 kcal
- Protein: 57 kcal
- Fat: 52 kcal
- Carbs: 216 kcal
Freeze-dried chives
Chives, freeze-dried- Iron, Fe: 20 mg
- Energy: 311 kcal
- Protein: 85 kcal
- Fat: 14 kcal
- Carbs: 257 kcal
Ground ginger
Spices, ginger, ground- Iron, Fe: 20 mg
- Energy: 335 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 286 kcal
Pumpkin pie spice
Spices, pumpkin pie spice- Iron, Fe: 20 mg
- Energy: 342 kcal
- Protein: 23 kcal
- Fat: 50 kcal
- Carbs: 277 kcal
Raw ringed seal meat
Seal, ringed, meat (Alaska Native)- Iron, Fe: 20 mg
- Energy: 142 kcal
- Protein: 114 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Sesame butter paste
Seeds, sesame butter, paste- Iron, Fe: 19 mg
- Energy: 586 kcal
- Protein: 72 kcal
- Fat: 203 kcal
- Carbs: 96 kcal
Curry powder
Spices, curry powder- Iron, Fe: 19 mg
- Energy: 325 kcal
- Protein: 57 kcal
- Fat: 56 kcal
- Carbs: 223 kcal
Fennel seed
Spices, fennel seed- Iron, Fe: 19 mg
- Energy: 345 kcal
- Protein: 63 kcal
- Fat: 59 kcal
- Carbs: 209 kcal
Fresh Thyme
Thyme, fresh- Iron, Fe: 17 mg
- Energy: 101 kcal
- Protein: 22 kcal
- Fat: 6.72 kcal
- Carbs: 98 kcal
Unsweetened baking chocolate squares
Baking chocolate, unsweetened, squares- Iron, Fe: 17 mg
- Energy: 642 kcal
- Protein: 57 kcal
- Fat: 209 kcal
- Carbs: 114 kcal
Chili powder
Spices, chili powder- Iron, Fe: 17 mg
- Energy: 282 kcal
- Protein: 54 kcal
- Fat: 57 kcal
- Carbs: 199 kcal
Dill seed
Spices, dill seed- Iron, Fe: 16 mg
- Energy: 305 kcal
- Protein: 64 kcal
- Fat: 58 kcal
- Carbs: 221 kcal
Coriander seed
Spices, coriander seed- Iron, Fe: 16 mg
- Energy: 298 kcal
- Protein: 49 kcal
- Fat: 71 kcal
- Carbs: 220 kcal
Caraway seed
Spices, caraway seed- Iron, Fe: 16 mg
- Energy: 333 kcal
- Protein: 79 kcal
- Fat: 58 kcal
- Carbs: 200 kcal
Raw cockles
Cockles, raw (Alaska Native)- Iron, Fe: 16 mg
- Energy: 79 kcal
- Protein: 54 kcal
- Fat: 2.8 kcal
- Carbs: 19 kcal
Raw Soybeans
Soybeans, mature seeds, raw- Iron, Fe: 16 mg
- Energy: 446 kcal
- Protein: 146 kcal
- Fat: 80 kcal
- Carbs: 121 kcal
Whole dried sesame seeds
Seeds, sesame seeds, whole, dried- Iron, Fe: 15 mg
- Energy: 573 kcal
- Protein: 71 kcal
- Fat: 199 kcal
- Carbs: 94 kcal
Raw walrus liver
Walrus, liver, raw (Alaska Native)- Iron, Fe: 14 mg
- Energy: 125 kcal
- Protein: 84 kcal
- Fat: 12 kcal
- Carbs: 14 kcal
White pepper
Spices, pepper, white- Iron, Fe: 14 mg
- Energy: 296 kcal
- Protein: 42 kcal
- Fat: 8.48 kcal
- Carbs: 274 kcal
Cardamom
Spices, cardamom- Iron, Fe: 14 mg
- Energy: 311 kcal
- Protein: 43 kcal
- Fat: 27 kcal
- Carbs: 274 kcal
Ground mace
Spices, mace, ground- Iron, Fe: 14 mg
- Energy: 475 kcal
- Protein: 27 kcal
- Fat: 130 kcal
- Carbs: 202 kcal
Cocoa, Unsweetened powder
Cocoa, dry powder, unsweetened- Iron, Fe: 14 mg
- Energy: 228 kcal
- Protein: 78 kcal
- Fat: 55 kcal
- Carbs: 232 kcal
Raw ringed seal liver
Seal, ringed, liver (Alaska Native)- Iron, Fe: 14 mg
- Energy: 116 kcal
- Protein: 74 kcal
- Fat: 13 kcal
- Carbs: 12 kcal
Raw Winged Beans
Winged beans, mature seeds, raw- Iron, Fe: 13 mg
- Energy: 409 kcal
- Protein: 119 kcal
- Fat: 65 kcal
- Carbs: 167 kcal
Raw morel mushrooms
Mushrooms, morel, raw- Iron, Fe: 12 mg
- Energy: 31 kcal
- Protein: 12 kcal
- Fat: 2.28 kcal
- Carbs: 20 kcal
Potato flour
Flour, potato- Iron, Fe: 12 mg
- Energy: 361 kcal
- Protein: 32 kcal
- Fat: 3.81 kcal
- Carbs: 320 kcal
Dark chocolate (70-85% cacao solids)
Chocolate, dark, 70-85% cacao solids- Iron, Fe: 12 mg
- Energy: 598 kcal
- Protein: 31 kcal
- Fat: 171 kcal
- Carbs: 184 kcal
Fresh Spearmint
Spearmint, fresh- Iron, Fe: 12 mg
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 34 kcal
Ground cloves
Spices, cloves, ground- Iron, Fe: 12 mg
- Energy: 274 kcal
- Protein: 24 kcal
- Fat: 52 kcal
- Carbs: 262 kcal
Saffron
Spices, saffron- Iron, Fe: 11 mg
- Energy: 310 kcal
- Protein: 46 kcal
- Fat: 23 kcal
- Carbs: 261 kcal
Dried Ancho Peppers
Peppers, ancho, dried- Iron, Fe: 11 mg
- Energy: 281 kcal
- Protein: 47 kcal
- Fat: 33 kcal
- Carbs: 206 kcal
Raw moth beans
Mothbeans, mature seeds, raw- Iron, Fe: 11 mg
- Energy: 343 kcal
- Protein: 92 kcal
- Fat: 6.44 kcal
- Carbs: 246 kcal
Simmered bear meat
Game meat, bear, cooked, simmered- Iron, Fe: 11 mg
- Energy: 259 kcal
- Protein: 130 kcal
- Fat: 54 kcal
- Carbs: 0 kcal
Wheat bran (crude)
Wheat bran, crude- Iron, Fe: 11 mg
- Energy: 216 kcal
- Protein: 62 kcal
- Fat: 17 kcal
- Carbs: 258 kcal
Raw White Beans
Beans, white, mature seeds, raw- Iron, Fe: 10 mg
- Energy: 333 kcal
- Protein: 93 kcal
- Fat: 3.4 kcal
- Carbs: 241 kcal
Roasted Beaver Meat
Game meat, beaver, cooked, roasted- Iron, Fe: 10 mg
- Energy: 212 kcal
- Protein: 139 kcal
- Fat: 28 kcal
- Carbs: 0 kcal
Raw Catjang Cowpeas
Cowpeas, catjang, mature seeds, raw- Iron, Fe: 9.95 mg
- Energy: 343 kcal
- Protein: 95 kcal
- Fat: 8.28 kcal
- Carbs: 239 kcal
Poppy seeds
Spices, poppy seed- Iron, Fe: 9.76 mg
- Energy: 525 kcal
- Protein: 72 kcal
- Fat: 166 kcal
- Carbs: 113 kcal
Dried-frozen tofu (Koyadofu)
Tofu, dried-frozen (koyadofu)- Iron, Fe: 9.73 mg
- Energy: 477 kcal
- Protein: 210 kcal
- Fat: 121 kcal
- Carbs: 40 kcal
Black pepper
Spices, pepper, black- Iron, Fe: 9.71 mg
- Energy: 251 kcal
- Protein: 42 kcal
- Fat: 13 kcal
- Carbs: 256 kcal
Raw walrus meat
Walrus, meat, raw (Alaska Native)- Iron, Fe: 9.4 mg
- Energy: 199 kcal
- Protein: 77 kcal
- Fat: 54 kcal
- Carbs: 0 kcal
Ground mustard seed
Spices, mustard seed, ground- Iron, Fe: 9.21 mg
- Energy: 508 kcal
- Protein: 104 kcal
- Fat: 145 kcal
- Carbs: 112 kcal
Sun-dried tomatoes
Tomatoes, sun-dried- Iron, Fe: 9.09 mg
- Energy: 258 kcal
- Protein: 56 kcal
- Fat: 12 kcal
- Carbs: 223 kcal
Raw chicken liver
Chicken, liver, all classes, raw- Iron, Fe: 8.99 mg
- Energy: 119 kcal
- Protein: 68 kcal
- Fat: 19 kcal
- Carbs: 2.92 kcal
Raw turkey liver
Turkey, all classes, liver, raw- Iron, Fe: 8.94 mg
- Energy: 128 kcal
- Protein: 73 kcal
- Fat: 22 kcal
- Carbs: 0 kcal
Raw Irish moss seaweed
Seaweed, irishmoss, raw- Iron, Fe: 8.9 mg
- Energy: 49 kcal
- Protein: 6.04 kcal
- Fat: 0.64 kcal
- Carbs: 49 kcal
Raw Black Turtle Beans
Beans, black turtle, mature seeds, raw- Iron, Fe: 8.7 mg
- Energy: 339 kcal
- Protein: 85 kcal
- Fat: 3.6 kcal
- Carbs: 253 kcal
Raw Yardlong Beans
Yardlong beans, mature seeds, raw- Iron, Fe: 8.61 mg
- Energy: 347 kcal
- Protein: 97 kcal
- Fat: 5.24 kcal
- Carbs: 248 kcal
Natto fermented soybeans
Natto- Iron, Fe: 8.6 mg
- Energy: 211 kcal
- Protein: 78 kcal
- Fat: 44 kcal
- Carbs: 51 kcal
Corn flour, White masa enriched
Corn flour, masa, enriched, white- Iron, Fe: 8.5 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, Yellow masa enriched
Corn flour, yellow, masa, enriched- Iron, Fe: 8.5 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Baobab powder
- Iron, Fe: 8.42 mg
- Energy: 250 kcal
- Protein: 15 kcal
- Fat: 1.88 kcal
- Carbs: 319 kcal
Raw pumpkin seeds (pepitas)
Seeds, pumpkin seeds (pepitas), raw- Iron, Fe: 8.36 mg
- Energy: 555 kcal
- Protein: 120 kcal
- Fat: 160 kcal
- Carbs: 75 kcal
Ground cinnamon
Spices, cinnamon, ground- Iron, Fe: 8.32 mg
- Energy: 247 kcal
- Protein: 16 kcal
- Fat: 4.96 kcal
- Carbs: 322 kcal
Raw lemongrass
Lemon grass (citronella), raw- Iron, Fe: 8.17 mg
- Energy: 99 kcal
- Protein: 7.28 kcal
- Fat: 1.96 kcal
- Carbs: 101 kcal
Dark chocolate (45-59% cacao solids)
Chocolate, dark, 45- 59% cacao solids- Iron, Fe: 8.02 mg
- Energy: 546 kcal
- Protein: 20 kcal
- Fat: 125 kcal
- Carbs: 245 kcal
Coconut flour
Flour, coconut- Iron, Fe: 8.02 mg
- Energy: 438 kcal
- Protein: 65 kcal
- Fat: 61 kcal
- Carbs: 236 kcal
Hulled hemp seeds
Seeds, hemp seed, hulled- Iron, Fe: 7.95 mg
- Energy: 553 kcal
- Protein: 126 kcal
- Fat: 195 kcal
- Carbs: 35 kcal
Red or cayenne pepper
Spices, pepper, red or cayenne- Iron, Fe: 7.8 mg
- Energy: 318 kcal
- Protein: 48 kcal
- Fat: 69 kcal
- Carbs: 227 kcal
Papad
- Iron, Fe: 7.8 mg
- Energy: 371 kcal
- Protein: 102 kcal
- Fat: 13 kcal
- Carbs: 239 kcal
Raw small white beans
Beans, small white, mature seeds, raw- Iron, Fe: 7.73 mg
- Energy: 336 kcal
- Protein: 84 kcal
- Fat: 4.72 kcal
- Carbs: 249 kcal
Dried Chia Seeds
Seeds, chia seeds, dried- Iron, Fe: 7.72 mg
- Energy: 486 kcal
- Protein: 66 kcal
- Fat: 123 kcal
- Carbs: 168 kcal
Teff (uncooked)
Teff, uncooked- Iron, Fe: 7.63 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 9.52 kcal
- Carbs: 293 kcal
Uncooked Amaranth Grain
Amaranth grain, uncooked- Iron, Fe: 7.61 mg
- Energy: 371 kcal
- Protein: 54 kcal
- Fat: 28 kcal
- Carbs: 261 kcal
Raw Mungo Beans
Mungo beans, mature seeds, raw- Iron, Fe: 7.57 mg
- Energy: 341 kcal
- Protein: 101 kcal
- Fat: 6.56 kcal
- Carbs: 236 kcal
Amaranth flour
Flour, amaranth- Iron, Fe: 7.56 mg
- Energy: 384 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 275 kcal
Raw Large Lima Beans
Lima beans, large, mature seeds, raw- Iron, Fe: 7.51 mg
- Energy: 338 kcal
- Protein: 86 kcal
- Fat: 2.76 kcal
- Carbs: 254 kcal
Raw Pink/Red Lentils
Lentils, pink or red, raw- Iron, Fe: 7.39 mg
- Energy: 358 kcal
- Protein: 96 kcal
- Fat: 8.68 kcal
- Carbs: 252 kcal
Wheat flour, Enriched white cake
Wheat flour, white, cake, enriched- Iron, Fe: 7.32 mg
- Energy: 362 kcal
- Protein: 33 kcal
- Fat: 3.44 kcal
- Carbs: 312 kcal
Dried Watermelon Seed Kernels
Seeds, watermelon seed kernels, dried- Iron, Fe: 7.28 mg
- Energy: 557 kcal
- Protein: 113 kcal
- Fat: 189 kcal
- Carbs: 61 kcal
Broiled Emu Drum Meat
Emu, inside drums, cooked, broiled- Iron, Fe: 7.27 mg
- Energy: 156 kcal
- Protein: 130 kcal
- Fat: 8.04 kcal
- Carbs: 0 kcal
Dry lentils
Lentils, dry- Iron, Fe: 7.16 mg
- Energy: 360 kcal
- Protein: 94 kcal
- Fat: 7.7 kcal
- Carbs: 249 kcal
Roasted Raccoon Meat
Game meat, raccoon, cooked, roasted- Iron, Fe: 7.1 mg
- Energy: 255 kcal
- Protein: 117 kcal
- Fat: 58 kcal
- Carbs: 0 kcal
Unsweetened rennet tablets
Desserts, rennin, tablets, unsweetened- Iron, Fe: 7.07 mg
- Energy: 84 kcal
- Protein: 4 kcal
- Fat: 0.4 kcal
- Carbs: 79 kcal
Ground allspice
Spices, allspice, ground- Iron, Fe: 7.06 mg
- Energy: 263 kcal
- Protein: 24 kcal
- Fat: 35 kcal
- Carbs: 288 kcal
Baked potato skin (no salt)
Potatoes, baked, skin, without salt- Iron, Fe: 7.04 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Baked potato skin with salt
Potatoes, baked, skin only, with salt- Iron, Fe: 7.04 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Raw yellow beans
Beans, yellow, mature seeds, raw- Iron, Fe: 7.01 mg
- Energy: 345 kcal
- Protein: 88 kcal
- Fat: 10 kcal
- Carbs: 243 kcal
Raw Beaver Meat
Game meat, beaver, raw- Iron, Fe: 6.9 mg
- Energy: 146 kcal
- Protein: 96 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Broiled Emu Rump
Emu, full rump, cooked, broiled- Iron, Fe: 6.89 mg
- Energy: 168 kcal
- Protein: 135 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Dried Goji Berries
Goji berries, dried- Iron, Fe: 6.8 mg
- Energy: 349 kcal
- Protein: 57 kcal
- Fat: 1.56 kcal
- Carbs: 308 kcal
Raw pink beans
Beans, pink, mature seeds, raw- Iron, Fe: 6.77 mg
- Energy: 343 kcal
- Protein: 84 kcal
- Fat: 4.52 kcal
- Carbs: 257 kcal
Raw Mung Beans
Mung beans, mature seeds, raw- Iron, Fe: 6.74 mg
- Energy: 347 kcal
- Protein: 95 kcal
- Fat: 4.6 kcal
- Carbs: 250 kcal
Canned Eastern Oysters
Mollusks, oyster, eastern, canned- Iron, Fe: 6.7 mg
- Energy: 68 kcal
- Protein: 28 kcal
- Fat: 9.88 kcal
- Carbs: 16 kcal
Raw red kidney beans
Beans, kidney, red, mature seeds, raw- Iron, Fe: 6.69 mg
- Energy: 337 kcal
- Protein: 90 kcal
- Fat: 4.24 kcal
- Carbs: 245 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Iron, Fe: 6.68 mg
- Energy: 553 kcal
- Protein: 73 kcal
- Fat: 175 kcal
- Carbs: 121 kcal
Dry cannellini beans
Beans, cannellini, dry- Iron, Fe: 6.67 mg
- Energy: 345 kcal
- Protein: 86 kcal
- Fat: 8.8 kcal
- Carbs: 239 kcal
Fresh Rosemary
Rosemary, fresh- Iron, Fe: 6.65 mg
- Energy: 131 kcal
- Protein: 13 kcal
- Fat: 23 kcal
- Carbs: 83 kcal
Raw bear meat
Game meat, bear, raw- Iron, Fe: 6.65 mg
- Energy: 161 kcal
- Protein: 80 kcal
- Fat: 33 kcal
- Carbs: 0 kcal
Raw New Zealand Lamb Kidney
Lamb, New Zealand, imported, kidney, raw- Iron, Fe: 6.6 mg
- Energy: 84 kcal
- Protein: 61 kcal
- Fat: 10 kcal
- Carbs: 0.12 kcal
Fresh dill weed
Dill weed, fresh- Iron, Fe: 6.59 mg
- Energy: 43 kcal
- Protein: 14 kcal
- Fat: 4.48 kcal
- Carbs: 28 kcal
Raw lentils
Lentils, raw- Iron, Fe: 6.51 mg
- Energy: 352 kcal
- Protein: 99 kcal
- Fat: 4.24 kcal
- Carbs: 253 kcal
Raw Full-Fat Soy Flour
Soy flour, full-fat, raw- Iron, Fe: 6.37 mg
- Energy: 434 kcal
- Protein: 151 kcal
- Fat: 83 kcal
- Carbs: 128 kcal
Dark chocolate (60-69% cacao solids)
Chocolate, dark, 60-69% cacao solids- Iron, Fe: 6.32 mg
- Energy: 579 kcal
- Protein: 24 kcal
- Fat: 153 kcal
- Carbs: 210 kcal
Canned Ripe Olives
Olives, ripe, canned (small-extra large)- Iron, Fe: 6.28 mg
- Energy: 116 kcal
- Protein: 3.36 kcal
- Fat: 44 kcal
- Carbs: 24 kcal
Raw Capon Giblets
Chicken, capons, giblets, raw- Iron, Fe: 6.25 mg
- Energy: 130 kcal
- Protein: 73 kcal
- Fat: 21 kcal
- Carbs: 5.68 kcal
Fresh Parsley
Parsley, fresh- Iron, Fe: 6.2 mg
- Energy: 36 kcal
- Protein: 12 kcal
- Fat: 3.16 kcal
- Carbs: 25 kcal
Roasted caribou meat
Game meat, caribou, cooked, roasted- Iron, Fe: 6.17 mg
- Energy: 167 kcal
- Protein: 119 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Sun-dried hot chile peppers
Peppers, hot chile, sun-dried- Iron, Fe: 6.04 mg
- Energy: 324 kcal
- Protein: 42 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Raw Cuttlefish
Mollusks, cuttlefish, mixed species, raw- Iron, Fe: 6.02 mg
- Energy: 79 kcal
- Protein: 65 kcal
- Fat: 2.8 kcal
- Carbs: 3.28 kcal
Freeze-dried shallots
Shallots, freeze-dried- Iron, Fe: 6 mg
- Energy: 348 kcal
- Protein: 49 kcal
- Fat: 2 kcal
- Carbs: 323 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Iron, Fe: 5.99 mg
- Energy: 565 kcal
- Protein: 70 kcal
- Fat: 155 kcal
- Carbs: 145 kcal
Raw chicken heart
Chicken, heart, all classes, raw- Iron, Fe: 5.96 mg
- Energy: 153 kcal
- Protein: 62 kcal
- Fat: 37 kcal
- Carbs: 2.84 kcal
Plain rye wafer crackers
Crackers, rye, wafers, plain- Iron, Fe: 5.94 mg
- Energy: 334 kcal
- Protein: 38 kcal
- Fat: 3.6 kcal
- Carbs: 322 kcal
Dry blackeye peas
Blackeye pea, dry- Iron, Fe: 5.93 mg
- Energy: 354 kcal
- Protein: 85 kcal
- Fat: 9.68 kcal
- Carbs: 247 kcal
Raw Chicken Giblets
Chicken, stewing, giblets, raw- Iron, Fe: 5.93 mg
- Energy: 168 kcal
- Protein: 72 kcal
- Fat: 37 kcal
- Carbs: 8.52 kcal
Raw turkey giblets
Turkey, whole, giblets, raw- Iron, Fe: 5.92 mg
- Energy: 124 kcal
- Protein: 73 kcal
- Fat: 20 kcal
- Carbs: 0.28 kcal
Cooked dove (squab)
Dove, cooked (includes squab)- Iron, Fe: 5.91 mg
- Energy: 213 kcal
- Protein: 96 kcal
- Fat: 52 kcal
- Carbs: 0 kcal
Roasted Full-Fat Soy Flour
Soy flour, full-fat, roasted- Iron, Fe: 5.82 mg
- Energy: 439 kcal
- Protein: 152 kcal
- Fat: 87 kcal
- Carbs: 122 kcal
Raw Farmed Eastern Oysters
Mollusks, oyster, eastern, farmed, raw- Iron, Fe: 5.78 mg
- Energy: 59 kcal
- Protein: 21 kcal
- Fat: 6.2 kcal
- Carbs: 22 kcal
Ground flaxseed
Flaxseed, ground- Iron, Fe: 5.78 mg
- Energy: 545 kcal
- Protein: 72 kcal
- Fat: 149 kcal
- Carbs: 137 kcal
Flaxseeds
Seeds, flaxseed- Iron, Fe: 5.73 mg
- Energy: 534 kcal
- Protein: 73 kcal
- Fat: 169 kcal
- Carbs: 116 kcal
Garlic powder
Spices, garlic powder- Iron, Fe: 5.65 mg
- Energy: 331 kcal
- Protein: 66 kcal
- Fat: 2.92 kcal
- Carbs: 291 kcal
Soybean Curd Cheese
Soybean, curd cheese- Iron, Fe: 5.6 mg
- Energy: 151 kcal
- Protein: 50 kcal
- Fat: 32 kcal
- Carbs: 28 kcal
Dried Pine Nuts
Nuts, pine nuts, dried- Iron, Fe: 5.53 mg
- Energy: 673 kcal
- Protein: 55 kcal
- Fat: 273 kcal
- Carbs: 52 kcal
Raw Emu Oyster Meat
Emu, oyster, raw- Iron, Fe: 5.5 mg
- Energy: 141 kcal
- Protein: 91 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Raw navy beans
Beans, navy, mature seeds, raw- Iron, Fe: 5.49 mg
- Energy: 337 kcal
- Protein: 89 kcal
- Fat: 6 kcal
- Carbs: 243 kcal
Raw oat bran
Oat bran, raw- Iron, Fe: 5.41 mg
- Energy: 246 kcal
- Protein: 69 kcal
- Fat: 28 kcal
- Carbs: 265 kcal
Raw chicken giblets
Chicken, roasting, giblets, raw- Iron, Fe: 5.4 mg
- Energy: 127 kcal
- Protein: 73 kcal
- Fat: 20 kcal
- Carbs: 4.56 kcal
Dried longans
Longans, dried- Iron, Fe: 5.4 mg
- Energy: 286 kcal
- Protein: 20 kcal
- Fat: 1.6 kcal
- Carbs: 296 kcal
Wheat, Soft white
Wheat, soft white- Iron, Fe: 5.37 mg
- Energy: 340 kcal
- Protein: 43 kcal
- Fat: 7.96 kcal
- Carbs: 301 kcal
Raw pine nuts
Nuts, pine nuts, raw- Iron, Fe: 5.36 mg
- Energy: 689 kcal
- Protein: 63 kcal
- Fat: 245 kcal
- Carbs: 74 kcal
Raw Octopus
Mollusks, octopus, common, raw- Iron, Fe: 5.3 mg
- Energy: 82 kcal
- Protein: 60 kcal
- Fat: 4.16 kcal
- Carbs: 8.8 kcal
Dried Sunflower Seed Kernels
Seeds, sunflower seed kernels, dried- Iron, Fe: 5.25 mg
- Energy: 584 kcal
- Protein: 83 kcal
- Fat: 206 kcal
- Carbs: 80 kcal
Raw Emu Drum Meat
Emu, inside drum, raw- Iron, Fe: 5.23 mg
- Energy: 108 kcal
- Protein: 89 kcal
- Fat: 5.96 kcal
- Carbs: 0 kcal
Raw Pacific Oyster
Mollusks, oyster, Pacific, raw- Iron, Fe: 5.11 mg
- Energy: 81 kcal
- Protein: 38 kcal
- Fat: 9.2 kcal
- Carbs: 20 kcal
Raw Hyacinth Beans
Hyacinth beans, mature seeds, raw- Iron, Fe: 5.1 mg
- Energy: 344 kcal
- Protein: 96 kcal
- Fat: 6.76 kcal
- Carbs: 243 kcal
Dried Chinese jujube
Jujube, Chinese, fresh, dried- Iron, Fe: 5.09 mg
- Energy: 281 kcal
- Protein: 19 kcal
- Fat: 2 kcal
- Carbs: 290 kcal
Fresh Peppermint
Peppermint, fresh- Iron, Fe: 5.08 mg
- Energy: 70 kcal
- Protein: 15 kcal
- Fat: 3.76 kcal
- Carbs: 60 kcal
Broiled Emu Top Loin
Emu, top loin, cooked, broiled- Iron, Fe: 5.07 mg
- Energy: 152 kcal
- Protein: 116 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Raw Whelk
Mollusks, whelk, unspecified, raw- Iron, Fe: 5.03 mg
- Energy: 137 kcal
- Protein: 95 kcal
- Fat: 1.6 kcal
- Carbs: 31 kcal
Roasted Horse Meat
Game meat, horse, cooked, roasted- Iron, Fe: 5.03 mg
- Energy: 175 kcal
- Protein: 113 kcal
- Fat: 24 kcal
- Carbs: 0 kcal
Raw black beans
Beans, black, mature seeds, raw- Iron, Fe: 5.02 mg
- Energy: 341 kcal
- Protein: 86 kcal
- Fat: 5.68 kcal
- Carbs: 249 kcal
Pan-Broiled Ground Emu Meat
Emu, ground, cooked, pan-broiled- Iron, Fe: 5.01 mg
- Energy: 163 kcal
- Protein: 114 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Raw Emu Flat Fillet
Emu, flat fillet, raw- Iron, Fe: 5 mg
- Energy: 102 kcal
- Protein: 89 kcal
- Fat: 2.96 kcal
- Carbs: 0 kcal
Raw adzuki beans
Beans, adzuki, mature seeds, raw- Iron, Fe: 4.98 mg
- Energy: 329 kcal
- Protein: 79 kcal
- Fat: 2.12 kcal
- Carbs: 252 kcal
Dark rye flour
Rye flour, dark- Iron, Fe: 4.97 mg
- Energy: 325 kcal
- Protein: 64 kcal
- Fat: 8.88 kcal
- Carbs: 275 kcal
Raw Emu Rump
Emu, full rump, raw- Iron, Fe: 4.96 mg
- Energy: 112 kcal
- Protein: 91 kcal
- Fat: 6.56 kcal
- Carbs: 0 kcal
Cooked Ostrich Oyster Meat
Ostrich, oyster, cooked- Iron, Fe: 4.9 mg
- Energy: 159 kcal
- Protein: 115 kcal
- Fat: 16 kcal
- Carbs: 0 kcal
Raw octopus
Octopus (Alaska Native)- Iron, Fe: 4.9 mg
- Energy: 56 kcal
- Protein: 49 kcal
- Fat: 3.2 kcal
- Carbs: 0 kcal
Raw Ostrich Tenderloin
Ostrich, tenderloin, raw- Iron, Fe: 4.88 mg
- Energy: 123 kcal
- Protein: 88 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Fried tofu
Tofu, fried- Iron, Fe: 4.87 mg
- Energy: 270 kcal
- Protein: 75 kcal
- Fat: 81 kcal
- Carbs: 35 kcal
Chickpea Flour (Besan)
Chickpea flour (besan)- Iron, Fe: 4.86 mg
- Energy: 387 kcal
- Protein: 90 kcal
- Fat: 27 kcal
- Carbs: 231 kcal
Stewed Wild Rabbit Meat
Game meat, rabbit, wild, cooked, stewed- Iron, Fe: 4.85 mg
- Energy: 173 kcal
- Protein: 132 kcal
- Fat: 14 kcal
- Carbs: 0 kcal
Plain Dry Breadcrumbs
Bread, crumbs, dry, grated, plain- Iron, Fe: 4.83 mg
- Energy: 395 kcal
- Protein: 53 kcal
- Fat: 21 kcal
- Carbs: 288 kcal
Cooked Ostrich Strip Meat
Ostrich, inside strip, cooked- Iron, Fe: 4.8 mg
- Energy: 164 kcal
- Protein: 117 kcal
- Fat: 17 kcal
- Carbs: 0 kcal
Raw jute potherb
Jute, potherb, raw- Iron, Fe: 4.76 mg
- Energy: 34 kcal
- Protein: 19 kcal
- Fat: 1 kcal
- Carbs: 23 kcal
Raw green split peas
Peas, green, split, mature seeds, raw- Iron, Fe: 4.73 mg
- Energy: 364 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 247 kcal
Molasses
- Iron, Fe: 4.72 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0.4 kcal
- Carbs: 299 kcal
Barley malt flour
- Iron, Fe: 4.71 mg
- Energy: 361 kcal
- Protein: 41 kcal
- Fat: 7.36 kcal
- Carbs: 313 kcal
Hazelnuts (Filberts)
Nuts, hazelnuts or filberts- Iron, Fe: 4.7 mg
- Energy: 628 kcal
- Protein: 60 kcal
- Fat: 243 kcal
- Carbs: 67 kcal
Raw caribou meat
Game meat, caribou, raw- Iron, Fe: 4.69 mg
- Energy: 127 kcal
- Protein: 91 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Whole wheat matzo crackers
Crackers, matzo, whole-wheat- Iron, Fe: 4.65 mg
- Energy: 351 kcal
- Protein: 52 kcal
- Fat: 6 kcal
- Carbs: 316 kcal
QUAKER Quick Oats (Dry)
Cereals, QUAKER, Quick Oats, Dry- Iron, Fe: 4.64 mg
- Energy: 371 kcal
- Protein: 55 kcal
- Fat: 27 kcal
- Carbs: 273 kcal
Cracker meal
Cracker, meal- Iron, Fe: 4.64 mg
- Energy: 383 kcal
- Protein: 37 kcal
- Fat: 6.8 kcal
- Carbs: 324 kcal
Raw Eastern Oyster (wild)
Mollusks, oyster, eastern, wild, raw- Iron, Fe: 4.61 mg
- Energy: 51 kcal
- Protein: 23 kcal
- Fat: 6.84 kcal
- Carbs: 11 kcal
Raw peanuts
Peanuts, all types, raw- Iron, Fe: 4.58 mg
- Energy: 567 kcal
- Protein: 103 kcal
- Fat: 197 kcal
- Carbs: 65 kcal
Uncooked quinoa
Quinoa, uncooked- Iron, Fe: 4.57 mg
- Energy: 368 kcal
- Protein: 56 kcal
- Fat: 24 kcal
- Carbs: 257 kcal
Wheat, Hard white
Wheat, hard white- Iron, Fe: 4.56 mg
- Energy: 342 kcal
- Protein: 45 kcal
- Fat: 6.84 kcal
- Carbs: 304 kcal
Broiled Emu Fan Fillet
Emu, fan fillet, cooked, broiled- Iron, Fe: 4.56 mg
- Energy: 154 kcal
- Protein: 125 kcal
- Fat: 9.2 kcal
- Carbs: 0 kcal
Quinoa flour
Flour, quinoa- Iron, Fe: 4.53 mg
- Energy: 385 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 278 kcal
Raw quail meat
Quail, meat only, raw- Iron, Fe: 4.51 mg
- Energy: 134 kcal
- Protein: 87 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Raw squab meat
Squab, (pigeon), meat only, raw- Iron, Fe: 4.51 mg
- Energy: 142 kcal
- Protein: 70 kcal
- Fat: 30 kcal
- Carbs: 0 kcal
Raw Wild Duck Breast
Duck, wild, breast, meat only, raw- Iron, Fe: 4.51 mg
- Energy: 123 kcal
- Protein: 79 kcal
- Fat: 17 kcal
- Carbs: 0 kcal
Raw Emu Outer Drum Meat
Emu, outside drum, raw- Iron, Fe: 4.5 mg
- Energy: 103 kcal
- Protein: 92 kcal
- Fat: 1.92 kcal
- Carbs: 0 kcal
Raw Emu Fan Fillet
Emu, fan fillet, raw- Iron, Fe: 4.5 mg
- Energy: 103 kcal
- Protein: 90 kcal
- Fat: 3.2 kcal
- Carbs: 0 kcal
Wheat Melba Toast Crackers
Crackers, melba toast, wheat- Iron, Fe: 4.5 mg
- Energy: 374 kcal
- Protein: 52 kcal
- Fat: 9.2 kcal
- Carbs: 306 kcal
Roasted Deer Meat
Game meat, deer, cooked, roasted- Iron, Fe: 4.47 mg
- Energy: 158 kcal
- Protein: 121 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Spelt (uncooked)
Spelt, uncooked- Iron, Fe: 4.44 mg
- Energy: 338 kcal
- Protein: 58 kcal
- Fat: 9.72 kcal
- Carbs: 281 kcal
Enriched Yellow Fine Corn Flour
Flour, corn, yellow, fine meal, enriched- Iron, Fe: 4.44 mg
- Energy: 364 kcal
- Protein: 25 kcal
- Fat: 6.96 kcal
- Carbs: 323 kcal
Cooked quail
Quail, cooked, total edible- Iron, Fe: 4.43 mg
- Energy: 227 kcal
- Protein: 100 kcal
- Fat: 56 kcal
- Carbs: 0 kcal
Bread Flour (Enriched)
Wheat flour, white, bread, enriched- Iron, Fe: 4.41 mg
- Energy: 361 kcal
- Protein: 48 kcal
- Fat: 6.64 kcal
- Carbs: 290 kcal
Raw Ostrich Fan
Ostrich, fan, raw- Iron, Fe: 4.38 mg
- Energy: 117 kcal
- Protein: 87 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Raw sunflower seed kernels
Seeds, sunflower seed, kernel, raw- Iron, Fe: 4.37 mg
- Energy: 609 kcal
- Protein: 75 kcal
- Fat: 194 kcal
- Carbs: 98 kcal
Egg and Onion Matzo Crackers
Crackers, matzo, egg and onion- Iron, Fe: 4.37 mg
- Energy: 391 kcal
- Protein: 40 kcal
- Fat: 16 kcal
- Carbs: 308 kcal
Raw lupin beans
Lupins, mature seeds, raw- Iron, Fe: 4.36 mg
- Energy: 371 kcal
- Protein: 145 kcal
- Fat: 39 kcal
- Carbs: 161 kcal
Degermed White Cornmeal (Enriched)
Cornmeal, degermed, enriched, white- Iron, Fe: 4.36 mg
- Energy: 370 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 318 kcal
Semolina, Enriched
Semolina, enriched- Iron, Fe: 4.36 mg
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Enriched degermed yellow cornmeal
Cornmeal, degermed, enriched, yellow- Iron, Fe: 4.36 mg
- Energy: 370 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 318 kcal
Raw enriched medium-grain white rice
Rice, white, medium-grain, raw, enriched- Iron, Fe: 4.36 mg
- Energy: 360 kcal
- Protein: 26 kcal
- Fat: 2.32 kcal
- Carbs: 317 kcal
Old fashioned rolled oats
Oats, whole grain, rolled, old fashioned- Iron, Fe: 4.34 mg
- Energy: 382 kcal
- Protein: 54 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Cooked Ostrich Outside Strip
Ostrich, outside strip, cooked- Iron, Fe: 4.3 mg
- Energy: 156 kcal
- Protein: 114 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Plain Breadsticks
Bread, sticks, plain- Iron, Fe: 4.28 mg
- Energy: 412 kcal
- Protein: 48 kcal
- Fat: 38 kcal
- Carbs: 274 kcal
Dry Vegetable Macaroni (Enriched)
Macaroni, vegetable, enriched, dry- Iron, Fe: 4.28 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 4.16 kcal
- Carbs: 300 kcal
Roasted Moose Meat
Game meat, moose, cooked, roasted- Iron, Fe: 4.22 mg
- Energy: 134 kcal
- Protein: 117 kcal
- Fat: 3.88 kcal
- Carbs: 0 kcal
Raw Ostrich Strip Meat
Ostrich, inside strip, raw- Iron, Fe: 4.2 mg
- Energy: 127 kcal
- Protein: 95 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Roasted antelope meat
Game meat, antelope, cooked, roasted- Iron, Fe: 4.2 mg
- Energy: 150 kcal
- Protein: 118 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Noodles, Dry enriched spinach egg
Noodles, egg, spinach, enriched, dry- Iron, Fe: 4.2 mg
- Energy: 382 kcal
- Protein: 58 kcal
- Fat: 18 kcal
- Carbs: 281 kcal
Whole Grain White Bagels
Bagels, whole grain white- Iron, Fe: 4.19 mg
- Energy: 255 kcal
- Protein: 37 kcal
- Fat: 0 kcal
- Carbs: 218 kcal
Raw Wild Duck Meat with Skin
Duck, wild, meat and skin, raw- Iron, Fe: 4.16 mg
- Energy: 211 kcal
- Protein: 70 kcal
- Fat: 61 kcal
- Carbs: 0 kcal
Unsweetened liquid baking chocolate
Baking chocolate, unsweetened, liquid- Iron, Fe: 4.15 mg
- Energy: 472 kcal
- Protein: 48 kcal
- Fat: 191 kcal
- Carbs: 145 kcal
Oat Bran Dinner Rolls
Rolls, dinner, oat bran- Iron, Fe: 4.14 mg
- Energy: 236 kcal
- Protein: 38 kcal
- Fat: 18 kcal
- Carbs: 161 kcal
Turkey egg (raw)
Egg, turkey, whole, fresh, raw- Iron, Fe: 4.1 mg
- Energy: 171 kcal
- Protein: 55 kcal
- Fat: 48 kcal
- Carbs: 4.6 kcal
Dried whitefish
Fish, whitefish, dried (Alaska Native)- Iron, Fe: 4.1 mg
- Energy: 371 kcal
- Protein: 250 kcal
- Fat: 54 kcal
- Carbs: 0 kcal
Toasted wheat bread
Bread, wheat, toasted- Iron, Fe: 4.09 mg
- Energy: 313 kcal
- Protein: 52 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Toasted cinnamon raisin bagel
Bagels, cinnamon-raisin, toasted- Iron, Fe: 4.09 mg
- Energy: 294 kcal
- Protein: 42 kcal
- Fat: 7.2 kcal
- Carbs: 237 kcal
Plain croutons
Croutons, plain- Iron, Fe: 4.08 mg
- Energy: 407 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 294 kcal
Dried sulfured peaches
Peaches, dried, sulfured, uncooked- Iron, Fe: 4.06 mg
- Energy: 239 kcal
- Protein: 14 kcal
- Fat: 3.04 kcal
- Carbs: 245 kcal
Whole-Groat Buckwheat Flour
Buckwheat flour, whole-groat- Iron, Fe: 4.06 mg
- Energy: 335 kcal
- Protein: 50 kcal
- Fat: 12 kcal
- Carbs: 282 kcal
Raw Ground Emu Meat
Emu, ground, raw- Iron, Fe: 4.02 mg
- Energy: 134 kcal
- Protein: 91 kcal
- Fat: 16 kcal
- Carbs: 0 kcal
Noodles, Dry enriched egg
Noodles, egg, dry, enriched- Iron, Fe: 4.01 mg
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Raw drumstick leaves
Drumstick leaves, raw- Iron, Fe: 4 mg
- Energy: 64 kcal
- Protein: 38 kcal
- Fat: 5.6 kcal
- Carbs: 33 kcal
Oat flour, Partially debranned
Oat flour, partially debranned- Iron, Fe: 4 mg
- Energy: 404 kcal
- Protein: 59 kcal
- Fat: 36 kcal
- Carbs: 263 kcal
Whole grain oat flour
Flour, oat, whole grain- Iron, Fe: 4 mg
- Energy: 389 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 280 kcal
Cassava flour
Flour, cassava- Iron, Fe: 3.99 mg
- Energy: 357 kcal
- Protein: 3.67 kcal
- Fat: 1.98 kcal
- Carbs: 349 kcal
Egg Bagel
Bagels, egg- Iron, Fe: 3.98 mg
- Energy: 278 kcal
- Protein: 42 kcal
- Fat: 8.4 kcal
- Carbs: 212 kcal
Raw quail (meat and skin)
Quail, meat and skin, raw- Iron, Fe: 3.97 mg
- Energy: 192 kcal
- Protein: 79 kcal
- Fat: 48 kcal
- Carbs: 0 kcal
Raw Blue Mussel
Mollusks, mussel, blue, raw- Iron, Fe: 3.95 mg
- Energy: 86 kcal
- Protein: 48 kcal
- Fat: 8.96 kcal
- Carbs: 15 kcal
Dry roasted soybeans
Soybeans, mature seeds, dry roasted- Iron, Fe: 3.95 mg
- Energy: 449 kcal
- Protein: 173 kcal
- Fat: 86 kcal
- Carbs: 116 kcal
Millet Flour
Millet flour- Iron, Fe: 3.94 mg
- Energy: 382 kcal
- Protein: 43 kcal
- Fat: 17 kcal
- Carbs: 300 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Iron, Fe: 3.92 mg
- Energy: 560 kcal
- Protein: 81 kcal
- Fat: 181 kcal
- Carbs: 109 kcal
Toasted Rice Bran Bread
Bread, rice bran, toasted- Iron, Fe: 3.92 mg
- Energy: 264 kcal
- Protein: 39 kcal
- Fat: 20 kcal
- Carbs: 189 kcal
Unsalted Soft Pretzels
Pretzels, soft, unsalted- Iron, Fe: 3.92 mg
- Energy: 345 kcal
- Protein: 33 kcal
- Fat: 12 kcal
- Carbs: 284 kcal
Raw Spanish Peanuts
Peanuts, spanish, raw- Iron, Fe: 3.91 mg
- Energy: 570 kcal
- Protein: 105 kcal
- Fat: 198 kcal
- Carbs: 63 kcal
Onion powder
Spices, onion powder- Iron, Fe: 3.9 mg
- Energy: 341 kcal
- Protein: 42 kcal
- Fat: 4.16 kcal
- Carbs: 316 kcal
Roasted salted soybeans
Soybeans, mature seeds, roasted, salted- Iron, Fe: 3.9 mg
- Energy: 469 kcal
- Protein: 154 kcal
- Fat: 102 kcal
- Carbs: 121 kcal
Mexican Bollilo Roll
Bread, roll, Mexican, bollilo- Iron, Fe: 3.9 mg
- Energy: 318 kcal
- Protein: 43 kcal
- Fat: 23 kcal
- Carbs: 223 kcal
Raw Ostrich Oyster
Ostrich, oyster, raw- Iron, Fe: 3.86 mg
- Energy: 125 kcal
- Protein: 86 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Unenriched Whole Wheat Flour
Flour, whole wheat, unenriched- Iron, Fe: 3.86 mg
- Energy: 370 kcal
- Protein: 60 kcal
- Fat: 11 kcal
- Carbs: 285 kcal
Raw Fresh Whole Duck Egg
Egg, duck, whole, fresh, raw- Iron, Fe: 3.85 mg
- Energy: 185 kcal
- Protein: 51 kcal
- Fat: 55 kcal
- Carbs: 5.8 kcal
Buckwheat flour
Flour, buckwheat- Iron, Fe: 3.84 mg
- Energy: 358 kcal
- Protein: 36 kcal
- Fat: 9.94 kcal
- Carbs: 300 kcal
Raw Horse Meat
Game meat, horse, raw- Iron, Fe: 3.82 mg
- Energy: 133 kcal
- Protein: 86 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Steel cut oats
Oats, whole grain, steel cut- Iron, Fe: 3.8 mg
- Energy: 381 kcal
- Protein: 50 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Cinnamon raisin bagel
Bagels, cinnamon-raisin- Iron, Fe: 3.8 mg
- Energy: 274 kcal
- Protein: 39 kcal
- Fat: 6.8 kcal
- Carbs: 221 kcal
Syrup, Sorghum
Syrups, sorghum- Iron, Fe: 3.8 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 300 kcal
White cornmeal
Cornmeal, white (Navajo)- Iron, Fe: 3.79 mg
- Energy: 398 kcal
- Protein: 44 kcal
- Fat: 20 kcal
- Carbs: 309 kcal
Wheat, Uncooked Kamut khorasan
Wheat, KAMUT khorasan, uncooked- Iron, Fe: 3.77 mg
- Energy: 337 kcal
- Protein: 58 kcal
- Fat: 8.52 kcal
- Carbs: 282 kcal
Whole Grain Spelt Flour
Flour, spelt, whole grain- Iron, Fe: 3.77 mg
- Energy: 364 kcal
- Protein: 58 kcal
- Fat: 10 kcal
- Carbs: 283 kcal
Raw whole almonds
Nuts, almonds, whole, raw- Iron, Fe: 3.74 mg
- Energy: 626 kcal
- Protein: 86 kcal
- Fat: 204 kcal
- Carbs: 80 kcal
Roasted Goat Meat
Game meat, goat, cooked, roasted- Iron, Fe: 3.73 mg
- Energy: 143 kcal
- Protein: 108 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Sorghum flour
Flour, sorghum- Iron, Fe: 3.72 mg
- Energy: 375 kcal
- Protein: 33 kcal
- Fat: 14 kcal
- Carbs: 310 kcal
Cream of Tartar
Leavening agents, cream of tartar- Iron, Fe: 3.72 mg
- Energy: 258 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 246 kcal
Almonds
Nuts, almonds- Iron, Fe: 3.71 mg
- Energy: 579 kcal
- Protein: 85 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Whole-Grain Soft Wheat Flour
Wheat flour, whole-grain, soft wheat- Iron, Fe: 3.71 mg
- Energy: 332 kcal
- Protein: 38 kcal
- Fat: 7.8 kcal
- Carbs: 298 kcal
Raw turkey heart
Turkey, all classes, heart, raw- Iron, Fe: 3.7 mg
- Energy: 140 kcal
- Protein: 67 kcal
- Fat: 30 kcal
- Carbs: 1.6 kcal
Plain Melba Toast Crackers
Crackers, melba toast, plain- Iron, Fe: 3.7 mg
- Energy: 390 kcal
- Protein: 48 kcal
- Fat: 13 kcal
- Carbs: 306 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Iron, Fe: 3.69 mg
- Energy: 718 kcal
- Protein: 32 kcal
- Fat: 303 kcal
- Carbs: 55 kcal
Raw Ostrich Outside Strip
Ostrich, outside strip, raw- Iron, Fe: 3.69 mg
- Energy: 120 kcal
- Protein: 93 kcal
- Fat: 8.84 kcal
- Carbs: 0 kcal
Raw breadfruit seeds
Seeds, breadfruit seeds, raw- Iron, Fe: 3.67 mg
- Energy: 191 kcal
- Protein: 30 kcal
- Fat: 22 kcal
- Carbs: 117 kcal
Quail egg (raw)
Egg, quail, whole, fresh, raw- Iron, Fe: 3.65 mg
- Energy: 158 kcal
- Protein: 52 kcal
- Fat: 44 kcal
- Carbs: 1.64 kcal
Raw Fresh Whole Goose Egg
Egg, goose, whole, fresh, raw- Iron, Fe: 3.64 mg
- Energy: 185 kcal
- Protein: 55 kcal
- Fat: 53 kcal
- Carbs: 5.4 kcal
Roasted Elk Meat
Game meat, elk, cooked, roasted- Iron, Fe: 3.63 mg
- Energy: 146 kcal
- Protein: 121 kcal
- Fat: 7.6 kcal
- Carbs: 0 kcal
Rice Bran Bread
Bread, rice bran- Iron, Fe: 3.61 mg
- Energy: 243 kcal
- Protein: 36 kcal
- Fat: 18 kcal
- Carbs: 174 kcal
Hard red spring wheat
Wheat, hard red spring- Iron, Fe: 3.6 mg
- Energy: 329 kcal
- Protein: 62 kcal
- Fat: 7.68 kcal
- Carbs: 272 kcal
Wheat bread
Bread, wheat- Iron, Fe: 3.6 mg
- Energy: 274 kcal
- Protein: 43 kcal
- Fat: 18 kcal
- Carbs: 190 kcal
Hulled barley
Barley, hulled- Iron, Fe: 3.6 mg
- Energy: 354 kcal
- Protein: 50 kcal
- Fat: 9.2 kcal
- Carbs: 294 kcal
Cane syrup
Syrup, Cane- Iron, Fe: 3.6 mg
- Energy: 269 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 293 kcal
Dry WHEATENA Cereal
Cereals, WHEATENA, dry- Iron, Fe: 3.57 mg
- Energy: 357 kcal
- Protein: 52 kcal
- Fat: 12 kcal
- Carbs: 302 kcal
Raw Green Soybeans
Soybeans, green, raw- Iron, Fe: 3.55 mg
- Energy: 147 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 44 kcal
Wheat Dinner Rolls
Rolls, dinner, wheat- Iron, Fe: 3.55 mg
- Energy: 273 kcal
- Protein: 34 kcal
- Fat: 25 kcal
- Carbs: 184 kcal
Raw Ostrich Round
Ostrich, round, raw- Iron, Fe: 3.54 mg
- Energy: 116 kcal
- Protein: 88 kcal
- Fat: 9.6 kcal
- Carbs: 0 kcal
Raw Squab Meat with Skin
Squab, (pigeon), meat and skin, raw- Iron, Fe: 3.54 mg
- Energy: 294 kcal
- Protein: 74 kcal
- Fat: 95 kcal
- Carbs: 0 kcal
Roasted Pinon nuts
Pinon Nuts, roasted (Navajo)- Iron, Fe: 3.53 mg
- Energy: 541 kcal
- Protein: 30 kcal
- Fat: 136 kcal
- Carbs: 204 kcal
Dried lotus seeds
Seeds, lotus seeds, dried- Iron, Fe: 3.53 mg
- Energy: 332 kcal
- Protein: 62 kcal
- Fat: 7.88 kcal
- Carbs: 258 kcal
Wheat, Durum
Wheat, durum- Iron, Fe: 3.52 mg
- Energy: 339 kcal
- Protein: 55 kcal
- Fat: 9.88 kcal
- Carbs: 285 kcal
Egg Dinner Rolls
Rolls, dinner, egg- Iron, Fe: 3.52 mg
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 26 kcal
- Carbs: 208 kcal
Raw snail
Mollusks, snail, raw- Iron, Fe: 3.5 mg
- Energy: 90 kcal
- Protein: 64 kcal
- Fat: 5.6 kcal
- Carbs: 8 kcal
Raw chanterelle mushrooms
Mushrooms, Chanterelle, raw- Iron, Fe: 3.47 mg
- Energy: 32 kcal
- Protein: 5.96 kcal
- Fat: 2.12 kcal
- Carbs: 27 kcal
Raw hazelnuts or filberts
Nuts, hazelnuts or filberts, raw- Iron, Fe: 3.47 mg
- Energy: 641 kcal
- Protein: 54 kcal
- Fat: 214 kcal
- Carbs: 106 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Iron, Fe: 3.46 mg
- Energy: 598 kcal
- Protein: 82 kcal
- Fat: 180 kcal
- Carbs: 111 kcal
Italian Bread
Bread, Italian- Iron, Fe: 3.45 mg
- Energy: 259 kcal
- Protein: 38 kcal
- Fat: 11 kcal
- Carbs: 192 kcal
Cornmeal, Whole-grain yellow
Cornmeal, whole-grain, yellow- Iron, Fe: 3.45 mg
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Cornmeal, Whole-grain white
Cornmeal, whole-grain, white- Iron, Fe: 3.45 mg
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Pan-Broiled Ground Ostrich
Ostrich, ground, cooked, pan-broiled- Iron, Fe: 3.43 mg
- Energy: 175 kcal
- Protein: 105 kcal
- Fat: 28 kcal
- Carbs: 0 kcal
Toasted oat bran bread
Bread, oat bran, toasted- Iron, Fe: 3.43 mg
- Energy: 259 kcal
- Protein: 46 kcal
- Fat: 19 kcal
- Carbs: 175 kcal
Homemade falafel
Falafel, home-prepared- Iron, Fe: 3.42 mg
- Energy: 333 kcal
- Protein: 53 kcal
- Fat: 71 kcal
- Carbs: 127 kcal
Raw Jerusalem Artichokes
Jerusalem-artichokes, raw- Iron, Fe: 3.4 mg
- Energy: 73 kcal
- Protein: 8 kcal
- Fat: 0.04 kcal
- Carbs: 70 kcal
Raw french beans
Beans, french, mature seeds, raw- Iron, Fe: 3.4 mg
- Energy: 343 kcal
- Protein: 75 kcal
- Fat: 8.08 kcal
- Carbs: 256 kcal
Raw deer meat
Game meat, deer, raw- Iron, Fe: 3.4 mg
- Energy: 120 kcal
- Protein: 92 kcal
- Fat: 9.68 kcal
- Carbs: 0 kcal
Apache plain bread
Tennis Bread, plain (Apache)- Iron, Fe: 3.4 mg
- Energy: 258 kcal
- Protein: 36 kcal
- Fat: 4.2 kcal
- Carbs: 213 kcal
Simmered turkey giblets
Turkey, whole, giblets, cooked, simmered- Iron, Fe: 3.39 mg
- Energy: 173 kcal
- Protein: 106 kcal
- Fat: 26 kcal
- Carbs: 0 kcal
Dried Japanese Chestnuts
Nuts, chestnuts, japanese, dried- Iron, Fe: 3.38 mg
- Energy: 360 kcal
- Protein: 21 kcal
- Fat: 4.96 kcal
- Carbs: 326 kcal
Sorghum grain
- Iron, Fe: 3.36 mg
- Energy: 329 kcal
- Protein: 42 kcal
- Fat: 14 kcal
- Carbs: 288 kcal
Toasted egg bread
Bread, egg, toasted- Iron, Fe: 3.34 mg
- Energy: 315 kcal
- Protein: 42 kcal
- Fat: 26 kcal
- Carbs: 210 kcal
Cooked Ostrich Top Loin
Ostrich, top loin, cooked- Iron, Fe: 3.31 mg
- Energy: 155 kcal
- Protein: 112 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Barley flour
Flour, barley- Iron, Fe: 3.3 mg
- Energy: 367 kcal
- Protein: 35 kcal
- Fat: 9.8 kcal
- Carbs: 310 kcal
Blanched Hazelnuts (Filberts)
Nuts, hazelnuts or filberts, blanched- Iron, Fe: 3.3 mg
- Energy: 629 kcal
- Protein: 55 kcal
- Fat: 245 kcal
- Carbs: 68 kcal
Pasta, Dry enriched
Pasta, dry, enriched- Iron, Fe: 3.3 mg
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
Raw New Zealand Lamb Heart
Lamb, New Zealand, imported, heart, raw- Iron, Fe: 3.29 mg
- Energy: 105 kcal
- Protein: 72 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Blanched Almonds
Nuts, almonds, blanched- Iron, Fe: 3.28 mg
- Energy: 590 kcal
- Protein: 86 kcal
- Fat: 210 kcal
- Carbs: 75 kcal
Hard Rolls (Kaiser)
Rolls, hard (includes kaiser)- Iron, Fe: 3.28 mg
- Energy: 293 kcal
- Protein: 40 kcal
- Fat: 17 kcal
- Carbs: 211 kcal
Raw European Anchovy
Fish, anchovy, european, raw- Iron, Fe: 3.25 mg
- Energy: 131 kcal
- Protein: 81 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Raw potato skin
Potatoes, raw, skin- Iron, Fe: 3.24 mg
- Energy: 58 kcal
- Protein: 10 kcal
- Fat: 0.4 kcal
- Carbs: 50 kcal
Almond flour
Flour, almond- Iron, Fe: 3.23 mg
- Energy: 622 kcal
- Protein: 105 kcal
- Fat: 201 kcal
- Carbs: 65 kcal
Raw sprouted lentils
Lentils, sprouted, raw- Iron, Fe: 3.21 mg
- Energy: 106 kcal
- Protein: 36 kcal
- Fat: 2.2 kcal
- Carbs: 89 kcal
Raw Moose Meat
Game meat, moose, raw- Iron, Fe: 3.21 mg
- Energy: 102 kcal
- Protein: 89 kcal
- Fat: 2.96 kcal
- Carbs: 0 kcal
Phyllo Dough
Phyllo dough- Iron, Fe: 3.21 mg
- Energy: 299 kcal
- Protein: 28 kcal
- Fat: 24 kcal
- Carbs: 210 kcal
Raw Wild Rabbit Meat
Game meat, rabbit, wild, raw- Iron, Fe: 3.2 mg
- Energy: 114 kcal
- Protein: 87 kcal
- Fat: 9.28 kcal
- Carbs: 0 kcal
Hard red winter wheat
Wheat, hard red winter- Iron, Fe: 3.19 mg
- Energy: 327 kcal
- Protein: 50 kcal
- Fat: 6.16 kcal
- Carbs: 285 kcal
Raw Abalone
Mollusks, abalone, mixed species, raw- Iron, Fe: 3.19 mg
- Energy: 105 kcal
- Protein: 68 kcal
- Fat: 3.04 kcal
- Carbs: 24 kcal
Raw Antelope
Game meat, antelope, raw- Iron, Fe: 3.19 mg
- Energy: 114 kcal
- Protein: 90 kcal
- Fat: 8.12 kcal
- Carbs: 0 kcal
Air-popped popcorn
Snacks, popcorn, air-popped- Iron, Fe: 3.19 mg
- Energy: 387 kcal
- Protein: 52 kcal
- Fat: 18 kcal
- Carbs: 311 kcal
Cooked grass-fed ground bison
Bison, ground, grass-fed, cooked- Iron, Fe: 3.19 mg
- Energy: 179 kcal
- Protein: 102 kcal
- Fat: 34 kcal
- Carbs: 0 kcal
Fresh basil
Basil, fresh- Iron, Fe: 3.17 mg
- Energy: 23 kcal
- Protein: 13 kcal
- Fat: 2.56 kcal
- Carbs: 11 kcal
Plain matzo crackers
Crackers, matzo, plain- Iron, Fe: 3.16 mg
- Energy: 395 kcal
- Protein: 40 kcal
- Fat: 5.6 kcal
- Carbs: 335 kcal
Plain focaccia flatbread
Focaccia, Italian flatbread, plain- Iron, Fe: 3.16 mg
- Energy: 249 kcal
- Protein: 35 kcal
- Fat: 32 kcal
- Carbs: 143 kcal
Toasted enriched raisin bread
Bread, raisin, enriched, toasted- Iron, Fe: 3.15 mg
- Energy: 297 kcal
- Protein: 34 kcal
- Fat: 19 kcal
- Carbs: 228 kcal
Raw immature lima beans
Lima beans, immature seeds, raw- Iron, Fe: 3.14 mg
- Energy: 113 kcal
- Protein: 27 kcal
- Fat: 3.44 kcal
- Carbs: 81 kcal
Whole-Grain Sorghum Flour
Sorghum flour, whole-grain- Iron, Fe: 3.14 mg
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Raw Ostrich Top Loin
Ostrich, top loin, raw- Iron, Fe: 3.13 mg
- Energy: 119 kcal
- Protein: 87 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Canned hearts of palm
Hearts of palm, canned- Iron, Fe: 3.13 mg
- Energy: 28 kcal
- Protein: 10 kcal
- Fat: 2.48 kcal
- Carbs: 18 kcal
Dried black walnuts
Nuts, walnuts, black, dried- Iron, Fe: 3.12 mg
- Energy: 619 kcal
- Protein: 96 kcal
- Fat: 237 kcal
- Carbs: 38 kcal
Cooked Ostrich Leg Meat
Ostrich, inside leg, cooked- Iron, Fe: 3.12 mg
- Energy: 141 kcal
- Protein: 116 kcal
- Fat: 7.76 kcal
- Carbs: 0 kcal
Oat bran bread
Bread, oat bran- Iron, Fe: 3.12 mg
- Energy: 236 kcal
- Protein: 42 kcal
- Fat: 18 kcal
- Carbs: 159 kcal
Raw Dandelion Greens
Dandelion greens, raw- Iron, Fe: 3.1 mg
- Energy: 45 kcal
- Protein: 11 kcal
- Fat: 2.8 kcal
- Carbs: 37 kcal
Toasted rye bread
Bread, rye, toasted- Iron, Fe: 3.1 mg
- Energy: 284 kcal
- Protein: 38 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Homemade whole wheat bread
Bread, whole-wheat, prepared from recipe- Iron, Fe: 3.1 mg
- Energy: 278 kcal
- Protein: 34 kcal
- Fat: 22 kcal
- Carbs: 206 kcal
Oat bran bagel
Bagels, oat bran- Iron, Fe: 3.08 mg
- Energy: 255 kcal
- Protein: 43 kcal
- Fat: 4.8 kcal
- Carbs: 213 kcal
Low-Salt Whole-Wheat Crackers
Crackers, whole-wheat, low salt- Iron, Fe: 3.08 mg
- Energy: 443 kcal
- Protein: 35 kcal
- Fat: 69 kcal
- Carbs: 274 kcal
Whole Wheat Pita Bread
Bread, pita, whole-wheat- Iron, Fe: 3.06 mg
- Energy: 262 kcal
- Protein: 39 kcal
- Fat: 6.84 kcal
- Carbs: 224 kcal
Unsalted Regular Trail Mix
Snacks, trail mix, regular, unsalted- Iron, Fe: 3.05 mg
- Energy: 462 kcal
- Protein: 55 kcal
- Fat: 118 kcal
- Carbs: 180 kcal
Ground nutmeg
Spices, nutmeg, ground- Iron, Fe: 3.04 mg
- Energy: 525 kcal
- Protein: 23 kcal
- Fat: 145 kcal
- Carbs: 197 kcal
Egg bread
Bread, egg- Iron, Fe: 3.04 mg
- Energy: 287 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 191 kcal
Homemade Hush Puppies
Hush puppies, prepared from recipe- Iron, Fe: 3.04 mg
- Energy: 337 kcal
- Protein: 31 kcal
- Fat: 54 kcal
- Carbs: 184 kcal
Millet (raw)
Millet, raw- Iron, Fe: 3.01 mg
- Energy: 378 kcal
- Protein: 44 kcal
- Fat: 17 kcal
- Carbs: 291 kcal
Yellow cornmeal
Cornmeal, yellow (Navajo)- Iron, Fe: 2.99 mg
- Energy: 384 kcal
- Protein: 39 kcal
- Fat: 24 kcal
- Carbs: 292 kcal
Canned White Beans
Beans, white, mature seeds, canned- Iron, Fe: 2.99 mg
- Energy: 114 kcal
- Protein: 29 kcal
- Fat: 1.16 kcal
- Carbs: 85 kcal
Canned Grape Leaves
Grape leaves, canned- Iron, Fe: 2.98 mg
- Energy: 69 kcal
- Protein: 17 kcal
- Fat: 7.88 kcal
- Carbs: 47 kcal
Carob flour
- Iron, Fe: 2.94 mg
- Energy: 222 kcal
- Protein: 18 kcal
- Fat: 2.6 kcal
- Carbs: 356 kcal
Toasted oatmeal bread
Bread, oatmeal, toasted- Iron, Fe: 2.94 mg
- Energy: 292 kcal
- Protein: 37 kcal
- Fat: 19 kcal
- Carbs: 211 kcal
Raw ground venison
Game meat, deer, ground, raw- Iron, Fe: 2.92 mg
- Energy: 157 kcal
- Protein: 87 kcal
- Fat: 29 kcal
- Carbs: 0 kcal
English walnuts
Nuts, walnuts, english- Iron, Fe: 2.91 mg
- Energy: 654 kcal
- Protein: 61 kcal
- Fat: 261 kcal
- Carbs: 55 kcal
Raw Ground Ostrich
Ostrich, ground, raw- Iron, Fe: 2.91 mg
- Energy: 165 kcal
- Protein: 81 kcal
- Fat: 35 kcal
- Carbs: 0 kcal
Enriched raisin bread
Bread, raisin, enriched- Iron, Fe: 2.9 mg
- Energy: 274 kcal
- Protein: 32 kcal
- Fat: 18 kcal
- Carbs: 209 kcal
Homemade gingerbread cake
Cake, gingerbread, prepared from recipe- Iron, Fe: 2.88 mg
- Energy: 356 kcal
- Protein: 16 kcal
- Fat: 66 kcal
- Carbs: 197 kcal
Pumpernickel Bread
Bread, pumpernickel- Iron, Fe: 2.87 mg
- Energy: 250 kcal
- Protein: 35 kcal
- Fat: 12 kcal
- Carbs: 190 kcal
Wheat English muffins
Muffins, English, wheat- Iron, Fe: 2.87 mg
- Energy: 223 kcal
- Protein: 35 kcal
- Fat: 8 kcal
- Carbs: 179 kcal
Raw Ostrich Tip Trimmed Meat
Ostrich, tip trimmed, raw- Iron, Fe: 2.86 mg
- Energy: 114 kcal
- Protein: 87 kcal
- Fat: 9.2 kcal
- Carbs: 0 kcal
Raw kelp seaweed
Seaweed, kelp, raw- Iron, Fe: 2.85 mg
- Energy: 43 kcal
- Protein: 6.72 kcal
- Fat: 2.24 kcal
- Carbs: 38 kcal
Raw Goat Meat
Game meat, goat, raw- Iron, Fe: 2.83 mg
- Energy: 109 kcal
- Protein: 82 kcal
- Fat: 9.24 kcal
- Carbs: 0 kcal
Rye bread
Bread, rye- Iron, Fe: 2.83 mg
- Energy: 259 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 193 kcal
Puffed millet
Millet, puffed- Iron, Fe: 2.81 mg
- Energy: 354 kcal
- Protein: 52 kcal
- Fat: 14 kcal
- Carbs: 320 kcal
Cracked wheat bread
Bread, cracked-wheat- Iron, Fe: 2.81 mg
- Energy: 260 kcal
- Protein: 35 kcal
- Fat: 16 kcal
- Carbs: 198 kcal
Raw tamarinds
Tamarinds, raw- Iron, Fe: 2.8 mg
- Energy: 239 kcal
- Protein: 11 kcal
- Fat: 2.4 kcal
- Carbs: 250 kcal
Prune puree
- Iron, Fe: 2.8 mg
- Energy: 257 kcal
- Protein: 8.4 kcal
- Fat: 0.8 kcal
- Carbs: 260 kcal
Raw spirulina seaweed
Seaweed, spirulina, raw- Iron, Fe: 2.79 mg
- Energy: 26 kcal
- Protein: 24 kcal
- Fat: 1.56 kcal
- Carbs: 9.68 kcal
Cooked Ostrich Tip (trimmed)
Ostrich, tip trimmed, cooked- Iron, Fe: 2.79 mg
- Energy: 145 kcal
- Protein: 114 kcal
- Fat: 10 kcal
- Carbs: 0 kcal
Raw turkey gizzard
Turkey, gizzard, all classes, raw- Iron, Fe: 2.78 mg
- Energy: 111 kcal
- Protein: 75 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Raw Ground Grass-fed Bison
Bison, ground, grass-fed, raw- Iron, Fe: 2.78 mg
- Energy: 146 kcal
- Protein: 81 kcal
- Fat: 29 kcal
- Carbs: 0.2 kcal
Pumpernickel rolls
Rolls, pumpernickel- Iron, Fe: 2.78 mg
- Energy: 276 kcal
- Protein: 43 kcal
- Fat: 11 kcal
- Carbs: 207 kcal
Raw Elk Meat
Game meat, elk, raw- Iron, Fe: 2.76 mg
- Energy: 111 kcal
- Protein: 92 kcal
- Fat: 5.8 kcal
- Carbs: 0 kcal
Hard Tofu
Tofu, hard, prepared with nigari- Iron, Fe: 2.75 mg
- Energy: 145 kcal
- Protein: 51 kcal
- Fat: 40 kcal
- Carbs: 18 kcal
Raw Ground Elk
Game meat, elk, ground, raw- Iron, Fe: 2.75 mg
- Energy: 172 kcal
- Protein: 87 kcal
- Fat: 35 kcal
- Carbs: 0 kcal
Raw Fresh Egg Yolk
Egg, yolk, raw, fresh- Iron, Fe: 2.73 mg
- Energy: 322 kcal
- Protein: 63 kcal
- Fat: 106 kcal
- Carbs: 14 kcal
Rusk Toast Crackers
Crackers, rusk toast- Iron, Fe: 2.72 mg
- Energy: 407 kcal
- Protein: 54 kcal
- Fat: 29 kcal
- Carbs: 289 kcal
Raw spinach
Spinach, raw- Iron, Fe: 2.71 mg
- Energy: 23 kcal
- Protein: 11 kcal
- Fat: 1.56 kcal
- Carbs: 15 kcal
Yellow corn grain
Corn grain, yellow- Iron, Fe: 2.71 mg
- Energy: 365 kcal
- Protein: 38 kcal
- Fat: 19 kcal
- Carbs: 297 kcal
Unsweetened pectin dry mix
Pectin, unsweetened, dry mix- Iron, Fe: 2.71 mg
- Energy: 325 kcal
- Protein: 1.2 kcal
- Fat: 1.2 kcal
- Carbs: 362 kcal
French Rolls
Rolls, french- Iron, Fe: 2.71 mg
- Energy: 277 kcal
- Protein: 34 kcal
- Fat: 17 kcal
- Carbs: 201 kcal
Oatmeal bread
Bread, oatmeal- Iron, Fe: 2.7 mg
- Energy: 269 kcal
- Protein: 34 kcal
- Fat: 18 kcal
- Carbs: 194 kcal
Rye Dinner Rolls
Rolls, dinner, rye- Iron, Fe: 2.7 mg
- Energy: 286 kcal
- Protein: 41 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Egg matzo crackers
Crackers, matzo, egg- Iron, Fe: 2.7 mg
- Energy: 391 kcal
- Protein: 49 kcal
- Fat: 8.4 kcal
- Carbs: 314 kcal
Tempeh
- Iron, Fe: 2.7 mg
- Energy: 192 kcal
- Protein: 81 kcal
- Fat: 43 kcal
- Carbs: 31 kcal
Dry Japanese Soba Noodles
Noodles, japanese, soba, dry- Iron, Fe: 2.7 mg
- Energy: 336 kcal
- Protein: 58 kcal
- Fat: 2.84 kcal
- Carbs: 298 kcal
Homemade Irish Soda Bread
Bread, irish soda, prepared from recipe- Iron, Fe: 2.69 mg
- Energy: 290 kcal
- Protein: 26 kcal
- Fat: 20 kcal
- Carbs: 224 kcal
Barley flour or meal
- Iron, Fe: 2.68 mg
- Energy: 345 kcal
- Protein: 42 kcal
- Fat: 6.4 kcal
- Carbs: 298 kcal
Uncooked dried sulfured apricots
Apricots, dried, sulfured, uncooked- Iron, Fe: 2.66 mg
- Energy: 241 kcal
- Protein: 14 kcal
- Fat: 2.04 kcal
- Carbs: 251 kcal
Air-popped popcorn (unsalted)
Snacks, popcorn, air-popped (Unsalted)- Iron, Fe: 2.66 mg
- Energy: 382 kcal
- Protein: 48 kcal
- Fat: 17 kcal
- Carbs: 312 kcal
Raw Ostrich Outside Leg
Ostrich, outside leg, raw- Iron, Fe: 2.65 mg
- Energy: 115 kcal
- Protein: 91 kcal
- Fat: 7.84 kcal
- Carbs: 0 kcal
Tropical trail mix
Snacks, trail mix, tropical- Iron, Fe: 2.64 mg
- Energy: 442 kcal
- Protein: 25 kcal
- Fat: 68 kcal
- Carbs: 262 kcal
Rye grain
- Iron, Fe: 2.63 mg
- Energy: 338 kcal
- Protein: 41 kcal
- Fat: 6.52 kcal
- Carbs: 303 kcal
Raw grape leaves
Grape leaves, raw- Iron, Fe: 2.63 mg
- Energy: 93 kcal
- Protein: 22 kcal
- Fat: 8.48 kcal
- Carbs: 69 kcal
Enriched White Pita Bread
Bread, pita, white, enriched- Iron, Fe: 2.62 mg
- Energy: 275 kcal
- Protein: 36 kcal
- Fat: 4.8 kcal
- Carbs: 223 kcal
Raw Ground Bison
Game meat , bison, ground, raw- Iron, Fe: 2.6 mg
- Energy: 223 kcal
- Protein: 75 kcal
- Fat: 64 kcal
- Carbs: 0 kcal
Seeded raisins
Raisins, seeded- Iron, Fe: 2.59 mg
- Energy: 296 kcal
- Protein: 10 kcal
- Fat: 2.16 kcal
- Carbs: 314 kcal
Whole-grain triticale flour
Triticale flour, whole-grain- Iron, Fe: 2.59 mg
- Energy: 338 kcal
- Protein: 53 kcal
- Fat: 7.24 kcal
- Carbs: 293 kcal
Raw beet greens
Beet greens, raw- Iron, Fe: 2.57 mg
- Energy: 22 kcal
- Protein: 8.8 kcal
- Fat: 0.52 kcal
- Carbs: 17 kcal
Triticale
- Iron, Fe: 2.57 mg
- Energy: 336 kcal
- Protein: 52 kcal
- Fat: 8.36 kcal
- Carbs: 289 kcal
Raw domestic goose meat
Goose, domesticated, meat only, raw- Iron, Fe: 2.57 mg
- Energy: 161 kcal
- Protein: 91 kcal
- Fat: 29 kcal
- Carbs: 0 kcal
Raw Arrowhead
Arrowhead, raw- Iron, Fe: 2.57 mg
- Energy: 99 kcal
- Protein: 21 kcal
- Fat: 1.16 kcal
- Carbs: 81 kcal
Restaurant Sirloin Steak
Restaurant, family style, sirloin steak- Iron, Fe: 2.57 mg
- Energy: 195 kcal
- Protein: 119 kcal
- Fat: 34 kcal
- Carbs: 0 kcal
Raw Virginia peanuts
Peanuts, virginia, raw- Iron, Fe: 2.55 mg
- Energy: 563 kcal
- Protein: 101 kcal
- Fat: 195 kcal
- Carbs: 66 kcal
Medium rye flour
Rye flour, medium- Iron, Fe: 2.54 mg
- Energy: 349 kcal
- Protein: 44 kcal
- Fat: 6.08 kcal
- Carbs: 302 kcal
Rye flour
Flour, rye- Iron, Fe: 2.54 mg
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 7.63 kcal
- Carbs: 309 kcal
Whole grain millet
Millet, whole grain- Iron, Fe: 2.53 mg
- Energy: 376 kcal
- Protein: 40 kcal
- Fat: 17 kcal
- Carbs: 298 kcal
Pecans
Nuts, pecans- Iron, Fe: 2.53 mg
- Energy: 691 kcal
- Protein: 37 kcal
- Fat: 288 kcal
- Carbs: 55 kcal
Whole Grain White English Muffins
English muffins, whole grain white- Iron, Fe: 2.53 mg
- Energy: 245 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 201 kcal
Raw Queen Crab
Crustaceans, crab, queen, raw- Iron, Fe: 2.5 mg
- Energy: 90 kcal
- Protein: 74 kcal
- Fat: 4.72 kcal
- Carbs: 0 kcal
Raw native persimmons
Persimmons, native, raw- Iron, Fe: 2.5 mg
- Energy: 127 kcal
- Protein: 3.2 kcal
- Fat: 1.6 kcal
- Carbs: 134 kcal
Raw Goose Meat with Skin
Goose, domesticated, meat and skin, raw- Iron, Fe: 2.5 mg
- Energy: 371 kcal
- Protein: 63 kcal
- Fat: 134 kcal
- Carbs: 0 kcal
Raw pearled barley
Barley, pearled, raw- Iron, Fe: 2.5 mg
- Energy: 352 kcal
- Protein: 40 kcal
- Fat: 4.64 kcal
- Carbs: 311 kcal
Kimchi
Cabbage, kimchi- Iron, Fe: 2.5 mg
- Energy: 15 kcal
- Protein: 4.4 kcal
- Fat: 2 kcal
- Carbs: 9.6 kcal
Baked Taco Shells (unsalted)
Taco shells, baked, without added salt- Iron, Fe: 2.5 mg
- Energy: 468 kcal
- Protein: 29 kcal
- Fat: 90 kcal
- Carbs: 250 kcal
Dried & Salted Atlantic Cod
Fish, cod, Atlantic, dried and salted- Iron, Fe: 2.5 mg
- Energy: 290 kcal
- Protein: 251 kcal
- Fat: 9.48 kcal
- Carbs: 0 kcal
Raw chicken gizzard
Chicken, gizzard, all classes, raw- Iron, Fe: 2.49 mg
- Energy: 94 kcal
- Protein: 71 kcal
- Fat: 8.24 kcal
- Carbs: 0 kcal
Miso paste
Miso- Iron, Fe: 2.49 mg
- Energy: 198 kcal
- Protein: 51 kcal
- Fat: 24 kcal
- Carbs: 101 kcal
Raw brazil nuts
Nuts, brazilnuts, raw- Iron, Fe: 2.47 mg
- Energy: 664 kcal
- Protein: 60 kcal
- Fat: 230 kcal
- Carbs: 87 kcal
Dry Roasted Buckwheat Groats
Buckwheat groats, roasted, dry- Iron, Fe: 2.47 mg
- Energy: 346 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 300 kcal
Dried beechnuts
Nuts, beechnuts, dried- Iron, Fe: 2.46 mg
- Energy: 576 kcal
- Protein: 25 kcal
- Fat: 200 kcal
- Carbs: 134 kcal
Dry Bulgur
Bulgur, dry- Iron, Fe: 2.46 mg
- Energy: 342 kcal
- Protein: 49 kcal
- Fat: 5.32 kcal
- Carbs: 303 kcal
Whole wheat English muffins
Muffins, English, whole-wheat- Iron, Fe: 2.45 mg
- Energy: 203 kcal
- Protein: 35 kcal
- Fat: 8.4 kcal
- Carbs: 162 kcal
Whole grain buckwheat
Buckwheat, whole grain- Iron, Fe: 2.44 mg
- Energy: 356 kcal
- Protein: 44 kcal
- Fat: 12 kcal
- Carbs: 285 kcal
Fine Semolina Flour
Flour, semolina, fine- Iron, Fe: 2.43 mg
- Energy: 358 kcal
- Protein: 53 kcal
- Fat: 7.35 kcal
- Carbs: 288 kcal
Raw coconut meat
Nuts, coconut meat, raw- Iron, Fe: 2.43 mg
- Energy: 354 kcal
- Protein: 13 kcal
- Fat: 134 kcal
- Carbs: 61 kcal
Dried Brazil Nuts
Nuts, brazilnuts, dried, unblanched- Iron, Fe: 2.43 mg
- Energy: 659 kcal
- Protein: 57 kcal
- Fat: 268 kcal
- Carbs: 47 kcal
Rye crispbread
Crackers, crispbread, rye- Iron, Fe: 2.43 mg
- Energy: 366 kcal
- Protein: 32 kcal
- Fat: 5.2 kcal
- Carbs: 329 kcal
Whole Wheat Hamburger/Hot Dog Rolls
Rolls, hamburger or hot dog, whole wheat- Iron, Fe: 2.42 mg
- Energy: 269 kcal
- Protein: 50 kcal
- Fat: 18 kcal
- Carbs: 180 kcal
Raw domestic duck meat
Duck, domesticated, meat only, raw- Iron, Fe: 2.4 mg
- Energy: 135 kcal
- Protein: 73 kcal
- Fat: 24 kcal
- Carbs: 3.76 kcal
Raw domestic duck (meat and skin)
Duck, domesticated, meat and skin, raw- Iron, Fe: 2.4 mg
- Energy: 404 kcal
- Protein: 46 kcal
- Fat: 157 kcal
- Carbs: 0 kcal
Raw dock leaves
Dock, raw- Iron, Fe: 2.4 mg
- Energy: 22 kcal
- Protein: 8 kcal
- Fat: 2.8 kcal
- Carbs: 13 kcal
Raw Fireweed Leaves
Fireweed, leaves, raw- Iron, Fe: 2.4 mg
- Energy: 103 kcal
- Protein: 19 kcal
- Fat: 11 kcal
- Carbs: 77 kcal
Dried peeled European chestnuts
Nuts, chestnuts, european, dried, peeled- Iron, Fe: 2.39 mg
- Energy: 369 kcal
- Protein: 20 kcal
- Fat: 16 kcal
- Carbs: 314 kcal
Corn flour, Whole-grain white
Corn flour, whole-grain, white- Iron, Fe: 2.38 mg
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Whole-grain yellow corn flour
Corn flour, whole-grain, yellow- Iron, Fe: 2.38 mg
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Tamari Soy Sauce
Soy sauce made from soy (tamari)- Iron, Fe: 2.38 mg
- Energy: 60 kcal
- Protein: 42 kcal
- Fat: 0.4 kcal
- Carbs: 22 kcal
Raw pecan halves
Nuts, pecans, halves, raw- Iron, Fe: 2.37 mg
- Energy: 750 kcal
- Protein: 40 kcal
- Fat: 293 kcal
- Carbs: 51 kcal
Raw amaranth leaves
Amaranth leaves, raw- Iron, Fe: 2.32 mg
- Energy: 23 kcal
- Protein: 9.84 kcal
- Fat: 1.32 kcal
- Carbs: 16 kcal
Raw Quail Breast
Quail, breast, meat only, raw- Iron, Fe: 2.31 mg
- Energy: 123 kcal
- Protein: 90 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Homemade Plain Waffles
Waffles, plain, prepared from recipe- Iron, Fe: 2.31 mg
- Energy: 291 kcal
- Protein: 32 kcal
- Fat: 56 kcal
- Carbs: 132 kcal
Raw Ostrich Leg Meat
Ostrich, inside leg, raw- Iron, Fe: 2.3 mg
- Energy: 111 kcal
- Protein: 90 kcal
- Fat: 6.88 kcal
- Carbs: 0 kcal
Raw chrysanthemum leaves
Chrysanthemum leaves, raw- Iron, Fe: 2.3 mg
- Energy: 24 kcal
- Protein: 13 kcal
- Fat: 2.24 kcal
- Carbs: 12 kcal
Raw garland chrysanthemum
Chrysanthemum, garland, raw- Iron, Fe: 2.29 mg
- Energy: 24 kcal
- Protein: 13 kcal
- Fat: 2.24 kcal
- Carbs: 12 kcal
Steamed white corn
Corn, white, steamed (Navajo)- Iron, Fe: 2.29 mg
- Energy: 386 kcal
- Protein: 39 kcal
- Fat: 21 kcal
- Carbs: 301 kcal
Dried Chinese chestnuts
Nuts, chestnuts, chinese, dried- Iron, Fe: 2.29 mg
- Energy: 363 kcal
- Protein: 27 kcal
- Fat: 7.24 kcal
- Carbs: 319 kcal
Cooked King Mackerel
Fish, mackerel, king, cooked, dry heat- Iron, Fe: 2.28 mg
- Energy: 134 kcal
- Protein: 104 kcal
- Fat: 10 kcal
- Carbs: 0 kcal
Oil-roasted Spanish peanuts (salted)
Peanuts, spanish, oil-roasted, with salt- Iron, Fe: 2.28 mg
- Energy: 579 kcal
- Protein: 112 kcal
- Fat: 196 kcal
- Carbs: 70 kcal
Raw New Zealand Beef Inside
Beef, New Zealand, imported, inside, raw- Iron, Fe: 2.27 mg
- Energy: 128 kcal
- Protein: 89 kcal
- Fat: 17 kcal
- Carbs: 0.4 kcal
Prepared frozen edamame
Edamame, frozen, prepared- Iron, Fe: 2.27 mg
- Energy: 121 kcal
- Protein: 48 kcal
- Fat: 21 kcal
- Carbs: 36 kcal
Dried salted jellyfish
Jellyfish, dried, salted- Iron, Fe: 2.27 mg
- Energy: 36 kcal
- Protein: 22 kcal
- Fat: 5.6 kcal
- Carbs: 0 kcal
Raw Sprouted Mature Peas
Peas, mature seeds, sprouted, raw- Iron, Fe: 2.26 mg
- Energy: 124 kcal
- Protein: 35 kcal
- Fat: 2.72 kcal
- Carbs: 108 kcal
Raw taro leaves
Taro leaves, raw- Iron, Fe: 2.25 mg
- Energy: 42 kcal
- Protein: 20 kcal
- Fat: 2.96 kcal
- Carbs: 27 kcal
Raw English walnut halves
Nuts, walnuts, English, halves, raw- Iron, Fe: 2.24 mg
- Energy: 730 kcal
- Protein: 58 kcal
- Fat: 279 kcal
- Carbs: 44 kcal
Multigrain Bagels
Bagels, multigrain- Iron, Fe: 2.23 mg
- Energy: 241 kcal
- Protein: 40 kcal
- Fat: 4.96 kcal
- Carbs: 190 kcal
Raw Pumpkin Leaves
Pumpkin leaves, raw- Iron, Fe: 2.22 mg
- Energy: 19 kcal
- Protein: 13 kcal
- Fat: 1.6 kcal
- Carbs: 9.32 kcal
Raw arrowroot
Arrowroot, raw- Iron, Fe: 2.22 mg
- Energy: 65 kcal
- Protein: 17 kcal
- Fat: 0.8 kcal
- Carbs: 54 kcal
Buckwheat grain
Buckwheat- Iron, Fe: 2.2 mg
- Energy: 343 kcal
- Protein: 53 kcal
- Fat: 14 kcal
- Carbs: 286 kcal
Raw rowal
Rowal, raw- Iron, Fe: 2.2 mg
- Energy: 111 kcal
- Protein: 9.2 kcal
- Fat: 8 kcal
- Carbs: 96 kcal
Raw Corn Salad
Cornsalad, raw- Iron, Fe: 2.18 mg
- Energy: 21 kcal
- Protein: 8 kcal
- Fat: 1.6 kcal
- Carbs: 14 kcal
Mexican baking chocolate squares
Baking chocolate, mexican, squares- Iron, Fe: 2.18 mg
- Energy: 426 kcal
- Protein: 15 kcal
- Fat: 62 kcal
- Carbs: 310 kcal
Raw asparagus
Asparagus, raw- Iron, Fe: 2.14 mg
- Energy: 20 kcal
- Protein: 8.8 kcal
- Fat: 0.48 kcal
- Carbs: 16 kcal
Raw broccoli raab
Broccoli raab, raw- Iron, Fe: 2.14 mg
- Energy: 22 kcal
- Protein: 13 kcal
- Fat: 1.96 kcal
- Carbs: 11 kcal
Wheat, Sprouted
Wheat, sprouted- Iron, Fe: 2.14 mg
- Energy: 198 kcal
- Protein: 30 kcal
- Fat: 5.08 kcal
- Carbs: 170 kcal
Dry Spinach Spaghetti
Spaghetti, spinach, dry- Iron, Fe: 2.13 mg
- Energy: 372 kcal
- Protein: 53 kcal
- Fat: 6.28 kcal
- Carbs: 299 kcal
Cooked tempeh
Tempeh, cooked- Iron, Fe: 2.13 mg
- Energy: 195 kcal
- Protein: 80 kcal
- Fat: 46 kcal
- Carbs: 30 kcal
Dried hickorynuts
Nuts, hickorynuts, dried- Iron, Fe: 2.12 mg
- Energy: 657 kcal
- Protein: 51 kcal
- Fat: 257 kcal
- Carbs: 73 kcal
Frozen edamame (unprepared)
Edamame, frozen, unprepared- Iron, Fe: 2.11 mg
- Energy: 109 kcal
- Protein: 45 kcal
- Fat: 19 kcal
- Carbs: 30 kcal
Roasted Japanese chestnuts
Nuts, chestnuts, japanese, roasted- Iron, Fe: 2.1 mg
- Energy: 201 kcal
- Protein: 12 kcal
- Fat: 3.2 kcal
- Carbs: 181 kcal
Dried Sulfured Pears (Uncooked)
Pears, dried, sulfured, uncooked- Iron, Fe: 2.1 mg
- Energy: 262 kcal
- Protein: 7.48 kcal
- Fat: 2.52 kcal
- Carbs: 279 kcal
Cooked Amaranth Grain
Amaranth grain, cooked- Iron, Fe: 2.1 mg
- Energy: 102 kcal
- Protein: 15 kcal
- Fat: 6.32 kcal
- Carbs: 75 kcal
Raw Sprouted Soybeans
Soybeans, mature seeds, sprouted, raw- Iron, Fe: 2.1 mg
- Energy: 122 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 38 kcal
Raw Valencia peanuts
Peanuts, valencia, raw- Iron, Fe: 2.09 mg
- Energy: 570 kcal
- Protein: 100 kcal
- Fat: 190 kcal
- Carbs: 84 kcal
Raw edible-podded peas
Peas, edible-podded, raw- Iron, Fe: 2.08 mg
- Energy: 42 kcal
- Protein: 11 kcal
- Fat: 0.8 kcal
- Carbs: 30 kcal
Cooked Dock Greens (with salt)
Dock, cooked, boiled, drained, with salt- Iron, Fe: 2.08 mg
- Energy: 20 kcal
- Protein: 7.32 kcal
- Fat: 2.56 kcal
- Carbs: 12 kcal
Toasted Sprouted Wheat Bread
Bread, wheat, sprouted, toasted- Iron, Fe: 2.06 mg
- Energy: 205 kcal
- Protein: 57 kcal
- Fat: 0 kcal
- Carbs: 147 kcal
Cooked Teff
Teff, cooked- Iron, Fe: 2.05 mg
- Energy: 101 kcal
- Protein: 15 kcal
- Fat: 2.6 kcal
- Carbs: 79 kcal
Extra Firm Tofu (Nigari)
Tofu, extra firm, prepared with nigari- Iron, Fe: 2.04 mg
- Energy: 83 kcal
- Protein: 40 kcal
- Fat: 21 kcal
- Carbs: 4.72 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Iron, Fe: 2.03 mg
- Energy: 277 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Iron, Fe: 2.03 mg
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Figs
Figs, dried, uncooked- Iron, Fe: 2.03 mg
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.72 kcal
- Carbs: 255 kcal
Butter Croissants
Croissants, butter- Iron, Fe: 2.03 mg
- Energy: 406 kcal
- Protein: 33 kcal
- Fat: 84 kcal
- Carbs: 183 kcal
Homemade Cream Puff Shell
Cream puff shell, prepared from recipe- Iron, Fe: 2.02 mg
- Energy: 360 kcal
- Protein: 36 kcal
- Fat: 104 kcal
- Carbs: 91 kcal
Raw winged bean tuber
Winged bean tuber, raw- Iron, Fe: 2 mg
- Energy: 148 kcal
- Protein: 46 kcal
- Fat: 3.6 kcal
- Carbs: 112 kcal
Frozen edible-podded peas (unprepared)
Peas, edible-podded, frozen, unprepared- Iron, Fe: 2 mg
- Energy: 42 kcal
- Protein: 11 kcal
- Fat: 1.2 kcal
- Carbs: 29 kcal
Raw grass-fed ground beef
Beef, grass-fed, ground, raw- Iron, Fe: 1.99 mg
- Energy: 198 kcal
- Protein: 78 kcal
- Fat: 51 kcal
- Carbs: 0 kcal
Raw Purslane
Purslane, raw- Iron, Fe: 1.99 mg
- Energy: 20 kcal
- Protein: 8.12 kcal
- Fat: 1.44 kcal
- Carbs: 14 kcal
Home-prepared baked beans
Beans, baked, home prepared- Iron, Fe: 1.99 mg
- Energy: 155 kcal
- Protein: 22 kcal
- Fat: 21 kcal
- Carbs: 87 kcal
Brown Rice Flour
Rice flour, brown- Iron, Fe: 1.98 mg
- Energy: 363 kcal
- Protein: 29 kcal
- Fat: 11 kcal
- Carbs: 306 kcal
Salted & Fermented Tofu (Fuyu)
Tofu, salted and fermented (fuyu)- Iron, Fe: 1.98 mg
- Energy: 116 kcal
- Protein: 36 kcal
- Fat: 32 kcal
- Carbs: 18 kcal
Wild rice (raw)
Wild rice, raw- Iron, Fe: 1.96 mg
- Energy: 357 kcal
- Protein: 59 kcal
- Fat: 4.32 kcal
- Carbs: 300 kcal
Raw Sprouted Navy Beans
Beans, navy, mature seeds, sprouted, raw- Iron, Fe: 1.93 mg
- Energy: 67 kcal
- Protein: 25 kcal
- Fat: 2.8 kcal
- Carbs: 52 kcal
Raw Cowpea Leafy Tips
Cowpeas, leafy tips, raw- Iron, Fe: 1.92 mg
- Energy: 29 kcal
- Protein: 16 kcal
- Fat: 1 kcal
- Carbs: 19 kcal
Raw immature broadbeans
Broadbeans, immature seeds, raw- Iron, Fe: 1.9 mg
- Energy: 72 kcal
- Protein: 22 kcal
- Fat: 2.4 kcal
- Carbs: 47 kcal
Unsalted chunky peanut butter
Peanut butter, chunk style, without salt- Iron, Fe: 1.9 mg
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Noodles, Dry unenriched egg
Noodles, egg, dry, unenriched- Iron, Fe: 1.9 mg
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Chunky Peanut Butter with Salt
Peanut butter, chunk style, with salt- Iron, Fe: 1.9 mg
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Soft Goat Cheese
Cheese, goat, soft type- Iron, Fe: 1.9 mg
- Energy: 264 kcal
- Protein: 74 kcal
- Fat: 84 kcal
- Carbs: 0 kcal
Reduced sodium peanut butter
Peanut butter, reduced sodium- Iron, Fe: 1.9 mg
- Energy: 590 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 87 kcal
Fried Whole Egg
Egg, whole, cooked, fried- Iron, Fe: 1.89 mg
- Energy: 196 kcal
- Protein: 54 kcal
- Fat: 59 kcal
- Carbs: 3.32 kcal
Sprouted Wheat Bread
Bread, wheat, sprouted- Iron, Fe: 1.89 mg
- Energy: 188 kcal
- Protein: 53 kcal
- Fat: 0 kcal
- Carbs: 136 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Iron, Fe: 1.88 mg
- Energy: 712 kcal
- Protein: 31 kcal
- Fat: 260 kcal
- Carbs: 96 kcal
Raw Epazote
Epazote, raw- Iron, Fe: 1.88 mg
- Energy: 32 kcal
- Protein: 1.32 kcal
- Fat: 2.08 kcal
- Carbs: 30 kcal
Dried Zante Currants
Currants, zante, dried- Iron, Fe: 1.88 mg
- Energy: 290 kcal
- Protein: 14 kcal
- Fat: 0.88 kcal
- Carbs: 308 kcal
Hard goat cheese
Cheese, goat, hard type- Iron, Fe: 1.88 mg
- Energy: 452 kcal
- Protein: 122 kcal
- Fat: 142 kcal
- Carbs: 8.68 kcal
Raw Agar Seaweed
Seaweed, agar, raw- Iron, Fe: 1.86 mg
- Energy: 26 kcal
- Protein: 2.16 kcal
- Fat: 0.12 kcal
- Carbs: 27 kcal
Canned turkey with broth
Turkey, canned, meat only, with broth- Iron, Fe: 1.86 mg
- Energy: 169 kcal
- Protein: 95 kcal
- Fat: 27 kcal
- Carbs: 5.88 kcal
Raw mulberries
Mulberries, raw- Iron, Fe: 1.85 mg
- Energy: 43 kcal
- Protein: 5.76 kcal
- Fat: 1.56 kcal
- Carbs: 39 kcal
Homemade cherry pie
Pie, cherry, prepared from recipe- Iron, Fe: 1.85 mg
- Energy: 270 kcal
- Protein: 11 kcal
- Fat: 49 kcal
- Carbs: 154 kcal