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 |