Foods by iron content

Foods sorted by iron content per 100 g.

Food iron (mg)
Spices, turmeric, ground 55.0000
Spices, fenugreek seed 33.5300
Seaweed, spirulina, dried 28.5000
Spices, ginger, ground 19.8000
Seeds, sesame seeds, whole, dried 14.5500
Cocoa, dry powder, unsweetened 13.8600
Spices, poppy seed 9.7600
Spices, mustard seed, ground 9.2100
Tomatoes, sun-dried 9.0900
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 8.9500
Natto 8.6000
Seeds, pumpkin and squash seed kernels, roasted, without salt 8.0700
Seeds, hemp seed, hulled 7.9500
Seeds, chia seeds, dried 7.7200
Amaranth grain, uncooked 7.6100
Lentils, pink or red, raw 7.3900
Nuts, cashew nuts, dry roasted, without salt added 6.0000
Seeds, flaxseed 5.7300
Seeds, sunflower seed kernels, dried 5.2500
Soybeans, mature cooked, boiled, without salt 5.1400
Oats 4.7200
Nuts, hazelnuts or filberts 4.7000
Wheat flour, white, all-purpose, enriched, bleached 4.6400
Peanuts, all types, raw 4.5800
Quinoa, uncooked 4.5700