Foods by iron content
Foods sorted by iron content per 100 g.
| Food | iron (mg) |
|---|---|
| Spelt, uncooked | 4.4400 |
| Rice, white short-grain, enriched, uncooked | 4.2300 |
| Baking chocolate, unsweetened, liquid | 4.1500 |
| Bread, wheat, toasted | 4.0900 |
| Buckwheat flour, whole-groat | 4.0600 |
| Nuts, pistachio nuts, dry roasted, without salt added | 4.0300 |
| Wheat, KAMUT khorasan, uncooked | 3.7700 |
| Nuts, almonds | 3.7100 |
| Beans, white, mature seeds, cooked, boiled, without salt | 3.7000 |
| Spinach, cooked, boiled, drained, without salt | 3.5700 |
| Sorghum grain | 3.3600 |
| Lentils, mature seeds, cooked, boiled, without salt | 3.3300 |
| Nuts, walnuts, black, dried | 3.1200 |
| Bread, pita, whole-wheat | 3.0600 |
| Nuts, walnuts, english | 2.9100 |
| Bread, pumpernickel | 2.8700 |
| Bread, rye | 2.8300 |
| Nuts, macadamia nuts, dry roasted, without salt added | 2.6500 |
| Triticale flour, whole-grain | 2.5900 |
| Nuts, pecans | 2.5300 |
| Miso | 2.4900 |
| Bulgur, dry | 2.4600 |
| Nuts, coconut meat, raw | 2.4300 |
| Edamame, frozen, prepared | 2.2700 |
| Buckwheat | 2.2000 |
