Minerals
Top 50 Foods Highest in Iron
Ranked by Iron content per 100g edible portion. Daily Value: 18.0 mg (FDA 2020). Data from USDA FoodData Central.
Iron: benefits, deficiency & absorption tips#1 Highest
Spices, thyme, dried
124 mg
Daily Value
18.0 mg
FDA 2020
Foods ranked
50
with Iron data
Complete Ranking — Iron per 100g
| # | Food | Iron (mg) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Spices, thyme, dried | 124 | 687% (Excellent) | 276 kcal | Spices and Herbs |
| 2 | Spices, basil, dried vs #1 | 89.8 | 499% (Excellent) | 233 kcal | Spices and Herbs |
| 3 | Spearmint, dried vs #1 | 87.5 | 486% (Excellent) | 285 kcal | Spices and Herbs |
| 4 | Spices, marjoram, dried vs #1 | 82.7 | 459% (Excellent) | 271 kcal | Spices and Herbs |
| 5 | Whale, beluga, meat, dried (Alaska Native) vs #1 | 72.3 | 402% (Excellent) | 327 kcal | American Indian/Alaska Native Foods |
| 6 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes vs #1 | 67.7 | 376% (Excellent) | 390 kcal | Breakfast Cereals |
| 7 | Babyfood, cereal, oatmeal, with honey, dry vs #1 | 67.2 | 374% (Excellent) | 391 kcal | Baby Foods |
| 8 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry vs #1 | 66.4 | 369% (Excellent) | 259 kcal | Vegetables and Vegetable Products |
| 9 | Spices, cumin seed vs #1 | 66.4 | 369% (Excellent) | 375 kcal | Spices and Herbs |
| 10 | Babyfood, cereal, oatmeal, dry fortified vs #1 | 64.1 | 356% (Excellent) | 394 kcal | Baby Foods |
| 11 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified vs #1 | 64.0 | 356% (Excellent) | 396 kcal | Baby Foods |
| 12 | Spices, turmeric, ground vs #1 | 55.0 | 306% (Excellent) | 312 kcal | Spices and Herbs |
| 13 | Parsley, freeze-dried vs #1 | 53.9 | 299% (Excellent) | 271 kcal | Vegetables and Vegetable Products |
| 14 | Babyfood, cereal, rice, dry fortified vs #1 | 53.0 | 294% (Excellent) | 390 kcal | Baby Foods |
| 15 | Seal, bearded (Oogruk), meat, dried (Alaska Native) vs #1 | 49.6 | 276% (Excellent) | 351 kcal | American Indian/Alaska Native Foods |
| 16 | Cereals, QUAKER, Quick Oats with Iron, Dry vs #1 | 49.5 | 275% (Excellent) | 371 kcal | Breakfast Cereals |
| 17 | Spices, dill weed, dried vs #1 | 48.8 | 271% (Excellent) | 253 kcal | Spices and Herbs |
| 18 | Babyfood, cereal, barley, dry fortified vs #1 | 48.2 | 268% (Excellent) | 376 kcal | Baby Foods |
| 19 | Babyfood, cereal, brown rice, dry, instant vs #1 | 47.6 | 264% (Excellent) | 406 kcal | Baby Foods |
| 20 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron vs #1 | 47.5 | 264% (Excellent) | 386 kcal | Baby Foods |
| 21 | Babyfood, cereal, mixed, with bananas, dry vs #1 | 47.5 | 264% (Excellent) | 391 kcal | Baby Foods |
| 22 | Babyfood, cereal, high protein, with apple and orange, dry vs #1 | 47.5 | 264% (Excellent) | 374 kcal | Baby Foods |
| 23 | Babyfood, cereal, rice, with bananas, dry vs #1 | 47.5 | 264% (Excellent) | 404 kcal | Baby Foods |
| 24 | Babyfood, cereal, whole wheat, with apples, dry fortified vs #1 | 45.0 | 250% (Excellent) | 402 kcal | Baby Foods |
| 25 | Babyfood, cereal, oatmeal, with bananas, dry vs #1 | 45.0 | 250% (Excellent) | 399 kcal | Baby Foods |
| 26 | Spices, celery seed vs #1 | 44.9 | 249% (Excellent) | 392 kcal | Spices and Herbs |
| 27 | Beef, variety meats and by-products, spleen, raw vs #1 | 44.5 | 247% (Excellent) | 105 kcal | Beef Products |
| 28 | Walrus, meat, dried (Alaska Native) vs #1 | 43.0 | 239% (Excellent) | 251 kcal | American Indian/Alaska Native Foods |
| 29 | Spices, bay leaf vs #1 | 43.0 | 239% (Excellent) | 313 kcal | Spices and Herbs |
| 30 | Cereals, MALT-O-MEAL, chocolate, dry vs #1 | 42.9 | 238% (Excellent) | 363 kcal | Breakfast Cereals |
| 31 | Spices, coriander leaf, dried vs #1 | 42.5 | 236% (Excellent) | 279 kcal | Spices and Herbs |
| 32 | Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs #1 | 42.0 | 233% (Excellent) | 342 kcal | Breakfast Cereals |
| 33 | Lamb, variety meats and by-products, spleen, raw vs #1 | 41.9 | 233% (Excellent) | 101 kcal | Lamb, Veal, and Game Products |
| 34 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds vs #1 | 41.4 | 230% (Excellent) | 379 kcal | Breakfast Cereals |
| 35 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs #1 | 40.9 | 227% (Excellent) | 365 kcal | Breakfast Cereals |
| 36 | Beef, variety meats and by-products, spleen, cooked, braised vs #1 | 39.4 | 219% (Excellent) | 145 kcal | Beef Products |
| 37 | Cereals, QUAKER, corn grits, instant, plain, dry vs #1 | 38.8 | 215% (Excellent) | 343 kcal | Breakfast Cereals |
| 38 | Lamb, variety meats and by-products, spleen, cooked, braised vs #1 | 38.7 | 215% (Excellent) | 156 kcal | Lamb, Veal, and Game Products |
| 39 | Cereals ready-to-eat, RALSTON Corn Biscuits vs #1 | 38.4 | 213% (Excellent) | 376 kcal | Breakfast Cereals |
| 40 | Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry vs #1 | 38.2 | 212% (Excellent) | 355 kcal | Breakfast Cereals |
| 41 | Spices, savory, ground vs #1 | 37.9 | 210% (Excellent) | 272 kcal | Spices and Herbs |
| 42 | Babyfood, rice and apples, dry vs #1 | 37.0 | 206% (Excellent) | 396 kcal | Baby Foods |
| 43 | Spices, anise seed vs #1 | 37.0 | 205% (Excellent) | 337 kcal | Spices and Herbs |
| 44 | Spices, oregano, dried vs #1 | 36.8 | 204% (Excellent) | 265 kcal | Spices and Herbs |
| 45 | Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa vs #1 | 36.0 | 200% (Excellent) | 410 kcal | Sweets |
| 46 | Spices, poultry seasoning vs #1 | 35.3 | 196% (Excellent) | 307 kcal | Spices and Herbs |
| 47 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted vs #1 | 34.8 | 193% (Excellent) | 401 kcal | Breakfast Cereals |
| 48 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs #1 | 34.3 | 191% (Excellent) | 443 kcal | Breakfast Cereals |
| 49 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES vs #1 | 33.8 | 188% (Excellent) | 398 kcal | Breakfast Cereals |
| 50 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds vs #1 | 33.8 | 188% (Excellent) | 409 kcal | Breakfast Cereals |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.