Foods sorted by iron content (g) divided by energy (kcal).
| Food |
iron (mg)/energy (kcal) |
| Spices, turmeric, ground |
0.1763 |
| Spinach, cooked, boiled, drained, without salt |
0.1552 |
| Spices, fenugreek seed |
0.1038 |
| Seaweed, spirulina, dried |
0.0983 |
| Sauerkraut, canned, solids and liquids |
0.0774 |
| Mushrooms, white, cooked, boiled, drained, without salt |
0.0621 |
| Cabbage, chinese (pak-choi), raw |
0.0615 |
| Cocoa, dry powder, unsweetened |
0.0608 |
| Spices, ginger, ground |
0.0591 |
| Lettuce, green leaf, raw |
0.0573 |
| Asparagus, cooked, boiled, drained, with salt |
0.0414 |
| Natto |
0.0408 |
| Tomato products, canned, sauce |
0.0400 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt |
0.0355 |
| Tomatoes, sun-dried |
0.0352 |
| Kale, cooked, boiled, drained, without salt |
0.0321 |
| Soybeans, mature cooked, boiled, without salt |
0.0299 |
| Lentils, mature seeds, cooked, boiled, without salt |
0.0287 |
| Pumpkin, cooked, boiled, drained, without salt |
0.0285 |
| Beans, white, mature seeds, cooked, boiled, without salt |
0.0266 |
| Cabbage, red, raw |
0.0258 |
| Seeds, sesame seeds, whole, dried |
0.0254 |
| Squash, summer, zucchini, includes skin, raw |
0.0218 |
| Lentils, pink or red, raw |
0.0206 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
0.0206 |
