Top Foods by Iron
Find the most nutrient-dense foods ranked per 100g serving. Data from USDA FoodData Central.
Top 50 Foods Highest in Iron
Per 100g serving · SR Legacy (USDA)
| # | Food | Iron | % DV | Calories | Protein |
|---|---|---|---|---|---|
| 1 | Spices, thyme, dried Spices and Herbs | 123.6 mg | 687% | 276 | 9.1g |
| 2 | Spices, basil, dried Spices and Herbs | 89.8 mg | 499% | 233 | 23.0g |
| 3 | Spearmint, dried Spices and Herbs | 87.5 mg | 486% | 285 | 19.9g |
| 4 | Spices, marjoram, dried Spices and Herbs | 82.7 mg | 460% | 271 | 12.7g |
| 5 | Whale, beluga, meat, dried (Alaska Native) American Indian/Alaska Native Foods | 72.4 mg | 402% | 327 | 69.9g |
| 6 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals | 67.7 mg | 376% | 390 | 10.2g |
| 7 | Babyfood, cereal, oatmeal, with honey, dry Baby Foods | 67.2 mg | 374% | 391 | 13.5g |
| 8 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables and Vegetable Products | 66.4 mg | 369% | 259 | 15.3g |
| 9 | Spices, cumin seed Spices and Herbs | 66.4 mg | 369% | 375 | 17.8g |
| 10 | Babyfood, cereal, oatmeal, dry fortified Baby Foods | 64.1 mg | 356% | 394 | 11.0g |
| 11 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods | 64.0 mg | 356% | 396 | 10.9g |
| 12 | Spices, turmeric, ground Spices and Herbs | 55 mg | 306% | 312 | 9.7g |
| 13 | Parsley, freeze-dried Vegetables and Vegetable Products | 53.9 mg | 299% | 271 | 31.3g |
| 14 | Babyfood, cereal, rice, dry fortified Baby Foods | 53.0 mg | 295% | 390 | 6.7g |
| 15 | Seal, bearded (Oogruk), meat, dried (Alaska Native) American Indian/Alaska Native Foods | 49.6 mg | 276% | 351 | 82.6g |
| 16 | Cereals, QUAKER, Quick Oats with Iron, Dry Breakfast Cereals | 49.5 mg | 275% | 371 | 13.7g |
| 17 | Spices, dill weed, dried Spices and Herbs | 48.8 mg | 271% | 253 | 20.0g |
| 18 | Babyfood, cereal, barley, dry fortified Baby Foods | 48.2 mg | 268% | 376 | 13.2g |
| 19 | Babyfood, cereal, brown rice, dry, instant Baby Foods | 47.6 mg | 264% | 406 | 8.7g |
| 20 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron Baby Foods | 47.5 mg | 264% | 386 | 7.5g |
| 21 | Babyfood, cereal, high protein, with apple and orange, dry Baby Foods | 47.5 mg | 264% | 374 | 25.4g |
| 22 | Babyfood, cereal, mixed, with bananas, dry Baby Foods | 47.5 mg | 264% | 391 | 10.7g |
| 23 | Babyfood, cereal, rice, with bananas, dry Baby Foods | 47.5 mg | 264% | 404 | 8.7g |
| 24 | Babyfood, cereal, whole wheat, with apples, dry fortified Baby Foods | 45 mg | 250% | 402 | 6.6g |
| 25 | Babyfood, cereal, oatmeal, with bananas, dry Baby Foods | 45 mg | 250% | 399 | 6.7g |
| 26 | Spices, celery seed Spices and Herbs | 44.9 mg | 249% | 392 | 18.1g |
| 27 | Beef, variety meats and by-products, spleen, raw Beef Products | 44.6 mg | 248% | 105 | 18.3g |
| 28 | Spices, bay leaf Spices and Herbs | 43 mg | 239% | 313 | 7.6g |
| 29 | Walrus, meat, dried (Alaska Native) American Indian/Alaska Native Foods | 43 mg | 239% | 251 | 57g |
| 30 | Cereals, MALT-O-MEAL, chocolate, dry Breakfast Cereals | 42.9 mg | 238% | 363 | 10.6g |
| 31 | Spices, coriander leaf, dried Spices and Herbs | 42.5 mg | 236% | 279 | 21.9g |
| 32 | Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry Breakfast Cereals | 42.0 mg | 234% | 342 | 9.8g |
| 33 | Lamb, variety meats and by-products, spleen, raw Lamb, Veal, and Game Products | 41.9 mg | 233% | 101 | 17.2g |
| 34 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals | 41.4 mg | 230% | 379 | 7.8g |
| 35 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry Breakfast Cereals | 40.9 mg | 227% | 365 | 10.5g |
| 36 | Beef, variety meats and by-products, spleen, cooked, braised Beef Products | 39.4 mg | 219% | 145 | 25.1g |
| 37 | Cereals, QUAKER, corn grits, instant, plain, dry Breakfast Cereals | 38.8 mg | 215% | 343 | 7.3g |
| 38 | Lamb, variety meats and by-products, spleen, cooked, braised Lamb, Veal, and Game Products | 38.7 mg | 215% | 156 | 26.5g |
| 39 | Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals | 38.4 mg | 213% | 376 | 5.8g |
| 40 | Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry Breakfast Cereals | 38.2 mg | 212% | 355 | 10.7g |
| 41 | Spices, savory, ground Spices and Herbs | 37.9 mg | 210% | 272 | 6.7g |
| 42 | Babyfood, rice and apples, dry Baby Foods | 37 mg | 206% | 396 | 6.7g |
| 43 | Spices, anise seed Spices and Herbs | 37.0 mg | 205% | 337 | 17.6g |
| 44 | Spices, oregano, dried Spices and Herbs | 36.8 mg | 204% | 265 | 9g |
| 45 | Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa Sweets | 36 mg | 200% | 410 | 20g |
| 46 | Spices, poultry seasoning Spices and Herbs | 35.3 mg | 196% | 307 | 9.6g |
| 47 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Breakfast Cereals | 34.8 mg | 193% | 401 | 7.1g |
| 48 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals | 34.3 mg | 191% | 443 | 4.9g |
| 49 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals | 33.8 mg | 188% | 398 | 4.5g |
| 50 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds Breakfast Cereals | 33.8 mg | 188% | 409 | 7.7g |