Top Foods – High Iron
Urban Kitchen Garden by Philippe Teuwen/Flickr
You may be surprised to see in the below chart that g per g, herbs outperform meats in terms of Iron content. Although 100g of red meat is quite different from 100g of thyme, the below should make an impression of the nutrients content of herbs.
Chart Top Iron Foods versus Calories
data source: USDA
Description. Color shows sum of Iron, Fe(mg)Per 100 g. Size shows sum of Energy(kcal)Per 100 g. The marks are labeled by Description. The view is filtered on sum of Iron, Fe(mg)Per 100 g and Description. The sum of Iron, Fe(mg)Per 100 g filter ranges from 38.00 to 123.60.
| Description | Iron, Fe(mg)Per 100 g | Energy(kcal)Per 100 g |
| Spices, thyme, dried | 123.6 | 276.0 |
| Spices, basil, dried | 89.8 | 233.0 |
| Spearmint, dried | 87.5 | 285.0 |
| Spices, marjoram, dried | 82.7 | 271.0 |
| Whale, beluga, meat, dried (Alaska Native) | 72.4 | 327.0 |
| Babyfood, cereal, oatmeal, with honey, dry | 67.2 | 391.0 |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 66.4 | 259.0 |
| Spices, cumin seed | 66.4 | 375.0 |
| Spices, turmeric, ground | 55.0 | 312.0 |
| Parsley, freeze-dried | 53.9 | 271.0 |
| Babyfood, cereal, oatmeal, dry | 51.3 | 393.0 |
| Spices, dill weed, dried | 48.8 | 253.0 |
| Babyfood, cereal, brown rice, dry, instant | 47.6 | 404.0 |
| Babyfood, cereal, barley, dry | 47.5 | 376.0 |
| Babyfood, cereal, high protein, with apple and orange, dry | 47.5 | 374.0 |
| Babyfood, cereal, mixed, dry | 47.5 | 379.0 |
| Babyfood, cereal, mixed, with bananas, dry | 47.5 | 391.0 |
| Babyfood, cereal, oatmeal, with bananas, dry | 47.5 | 393.0 |
| Babyfood, cereal, rice, dry | 47.5 | 391.0 |
| Babyfood, cereal, rice, with bananas, dry | 47.5 | 404.0 |
| Babyfood, cereal, whole wheat, with apples, dry | 45.0 | 402.0 |
| Spices, celery seed | 44.9 | 392.0 |
| Beef, variety meats and by-products, spleen, raw | 44.6 | 105.0 |
| Spices, bay leaf | 43.0 | 313.0 |
| Spices, coriander leaf, dried | 42.5 | 279.0 |
| Lamb, variety meats and by-products, spleen, raw | 41.9 | 101.0 |
| Beef, variety meats and by-products, spleen, cooked, braised | 39.4 | 145.0 |
| Lamb, variety meats and by-products, spleen, cooked, braised | 38.7 | 156.0 |
| Spices, savory, ground | 37.9 | 272.0 |
| Babyfood, rice and apples, dry | 37.0 | 396.0 |
| Spices, anise seed | 37.0 | 337.0 |
| Spices, oregano, dried | 36.8 | 265.0 |
| Spices, poultry seasoning | 35.3 | 307.0 |
| Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) | 34.1 | 378.0 |
| Spices, fenugreek seed | 33.5 | 323.0 |
| Spices, tarragon, dried | 32.3 | 295.0 |
| Spices, chervil, dried | 32.0 | 237.0 |
| Cereals ready-to-eat, rice, puffed, fortified | 31.7 | 402.0 |
| Cereals ready-to-eat, wheat, puffed, fortified | 31.7 | 364.0 |
| Duck, domesticated, liver, raw | 30.5 | 136.0 |
| Goose, liver, raw | 30.5 | 133.0 |
| Spices, rosemary, dried | 29.3 | 331.0 |
| Seaweed, spirulina, dried | 28.5 | 290.0 |
| Babyfood, Multigrain whole grain cereal, dry | 28.1 | 405.0 |
| Spices, sage, ground | 28.1 | 315.0 |
| Cereals, oats, instant, fortified, plain, dry | 24.7 | 362.0 |
| Pork, fresh, variety meats and by-products, liver, raw | 23.3 | 134.0 |
| Babyfood, baked product, finger snacks cereal | 22.5 | 421.0 |
| Beverages, nutritional shake mix, high protein, powder | 22.5 | 392.0 |
| Pork, fresh, variety meats and by-products, spleen, raw | 22.3 | 100.0 |
| Pork, fresh, variety meats and by-products, spleen, cooked, braised | 22.2 | 149.0 |
| Spices, parsley, dried | 22.0 | 292.0 |
| Incaparina, dry mix (corn and soy flours), unprepared | 22.0 | 379.0 |
| Spices, paprika | 21.1 | 282.0 |
| Chives, freeze-dried | 20.0 | 311.0 |
data source: http://ndb.nal.usda.gov/ndb/nutrients/index