Iron
Iron helps carry oxygen in the blood and supports many body processes.
Unit: mg
Important notes
- Iron from animal foods is usually absorbed more easily than iron from plant foods.
- Vitamin C can improve absorption of non-haem iron from plant foods.
Foods highest in iron
| Food | Amount per 100 g | Category |
|---|---|---|
| Cushuro Variant: Dehydrated | 83.6 mg | Other |
| Cañihua Variant: Grain flakes | 17.07 mg | Cereals and grains |
| Cañihua Variant: Brown variety | 15 mg | Cereals and grains |
| Cañihua Variant: Grey variety | 13 mg | Cereals and grains |
| Cañihua Variant: Yellow variety | 10.8 mg | Cereals and grains |
| Maca Variant: Flour | 7.97 mg | Other |
| Mung beans Variant: Dry | 7.57 mg | Legumes |
| Quinoa Variant: Raw | 7.5 mg | Cereals and grains |
| Lentils Variant: Raw | 6.5 mg | Legumes |
| Parsley Variant: Raw | 6.2 mg | Vegetables |
| Chia seeds Variant: Dry | 6.043 mg | Seeds |
| Dill Variant: Raw | 5.5 mg | Vegetables |
| Beef Variant: Liver | 5.4 mg | Meat |
| Cashews Variant: Roasted, unsalted | 5.4 mg | Nuts |
| Kiwicha Variant: Dry grain | 5.3 mg | Cereals and grains |
| Pistachios Variant: Roasted, unsalted | 4.03 mg | Nuts |
| Almonds Variant: Raw | 3.741 mg | Nuts |
| Lentils Variant: Cooked | 3.3 mg | Legumes |
| Wheat pasta Variant: Wholegrain dry | 3.2 mg | Cereals and grains |
| Millet Variant: Raw | 3.01 mg | Cereals and grains |
| Chickpeas Variant: Cooked | 2.9 mg | Legumes |
| Spinach Variant: Raw | 2.7 mg | Vegetables |
| Wholegrain wheat flour Variant: Dry | 2.7 mg | Cereals and grains |
| Walnuts Variant: Raw | 2.235 mg | Nuts |
| Beef Variant: Pan-fried | 2.21 mg | Meat |
| Buckwheat Variant: Raw | 2.2 mg | Cereals and grains |
| Leek Variant: Raw | 2.1 mg | Vegetables |
| Beans Variant: Cooked | 2.1 mg | Legumes |
| White rice Variant: Raw | 1.94 mg | Cereals and grains |
| Mung beans Variant: Cooked | 1.75 mg | Legumes |
| Egg Variant: Cooked | 1.72 mg | Eggs |
| Raisins Variant: Dry | 1.7 mg | Fruits |
| Corn flour Variant: Dry | 1.7 mg | Cereals and grains |
| Beef Variant: Cooked | 1.63 mg | Meat |
| Quinoa Variant: Cooked | 1.6 mg | Cereals and grains |
| Peanuts Variant: Raw | 1.6 mg | Nuts |
| Wheat pasta Variant: Wholegrain cooked | 1.5 mg | Cereals and grains |
| Tarwi Variant: Cooked | 1.4 mg | Legumes |
| Dried apricots Variant: Dry | 1.4 mg | Fruits |
| Wheat pasta Variant: Dry | 1.3 mg | Cereals and grains |
| Brown rice Variant: Raw | 1.24 mg | Cereals and grains |
| Lettuce Variant: Raw | 1.1 mg | Vegetables |
| Green beans Variant: Raw | 1.03 mg | Vegetables |
| Artichoke Variant: Raw | 1 mg | Vegetables |
| Asparagus Variant: Raw | 1 mg | Vegetables |
| White wheat flour Variant: Dry | 1 mg | Cereals and grains |
| Caigua Variant: Raw | 0.9 mg | Vegetables |
| Pumpkin Variant: Raw | 0.85 mg | Vegetables |
| Pork Variant: Cooked | 0.85 mg | Meat |
| Broccoli Variant: Raw | 0.81 mg | Vegetables |
| Beetroot Variant: Raw | 0.8 mg | Vegetables |
| Sweet corn Variant: Fresh grain | 0.8 mg | Cereals and grains |
| Potato Variant: Raw, peeled | 0.78 mg | Vegetables |
| Pork Variant: Pan-fried | 0.7 mg | Meat |
| Wheat pasta Variant: Cooked | 0.68 mg | Cereals and grains |
| Asparagus Variant: Cooked | 0.64 mg | Vegetables |
| Millet Variant: Cooked | 0.63 mg | Cereals and grains |
| Garlic Variant: Raw | 0.63 mg | Vegetables |
| Orange Variant: Raw fruit | 0.57 mg | Fruits |
| Fig Variant: Dried fig | 0.55 mg | Fruits |
| Green beans Variant: Cooked | 0.54 mg | Vegetables |
| Avocado Variant: Raw | 0.49 mg | Fruits |
| Salmon Variant: Raw | 0.48 mg | Fish and seafood |
| Brown rice Variant: Cooked | 0.44 mg | Cereals and grains |
| Sweet potato Variant: Raw | 0.43 mg | Vegetables |
| Raspberries Variant: Raw fruit | 0.4 mg | Fruits |
| Ginger Variant: Raw | 0.4 mg | Vegetables |
| Chicken breast Variant: Cooked | 0.39 mg | Meat |
| Prunes Variant: Dry | 0.38 mg | Fruits |
| Zucchini Variant: Raw | 0.37 mg | Vegetables |
| Zucchini Variant: Cooked | 0.32 mg | Vegetables |
| Cauliflower Variant: Cooked | 0.31 mg | Vegetables |
| Turnip Variant: Raw | 0.3 mg | Vegetables |
| Beetroot Variant: Cooked | 0.29 mg | Vegetables |
| Blueberries Variant: Raw fruit | 0.28 mg | Fruits |
| Potato Variant: Boiled in water | 0.27 mg | Vegetables |
| Cauliflower Variant: Raw | 0.27 mg | Vegetables |
| Eggplant Variant: Cooked | 0.25 mg | Vegetables |
| Grapes Variant: Raw | 0.23 mg | Fruits |
| Eggplant Variant: Raw | 0.23 mg | Vegetables |
| Melon Variant: Raw fruit | 0.21 mg | Fruits |
| Onion Variant: Cooked | 0.21 mg | Vegetables |
| Banana Variant: Raw | 0.2 mg | Fruits |
| Purple corn Variant: Dry grain | 0.2 mg | Cereals and grains |
| Strawberry Variant: Raw fruit | 0.19 mg | Fruits |
| Tomato Variant: Raw | 0.19 mg | Vegetables |
| Pumpkin Variant: Cooked | 0.18 mg | Vegetables |
| Plum Variant: Raw fruit | 0.17 mg | Fruits |
| Papaya Variant: Raw fruit | 0.16 mg | Fruits |
| Watermelon Variant: Raw fruit | 0.16 mg | Fruits |
| Fig Variant: Black fig | 0.15 mg | Fruits |
| Cucumber Variant: Raw | 0.13 mg | Vegetables |
| Plain yoghurt Variant: Plain | 0.13 mg | Dairy |
| Peach Variant: Raw fruit | 0.11 mg | Fruits |
| Sugared cola Variant: Drink | 0.11 mg | Beverages |
| Apple Variant: Raw | 0.099 mg | Fruits |
| Mandarin Variant: Raw fruit | 0.09 mg | Fruits |
| Mango Variant: Raw fruit | 0.09 mg | Fruits |
| Turnip Variant: Cooked | 0.08 mg | Vegetables |
| Orange Variant: Fresh juice | 0.079 mg | Fruits |
| Pear Variant: Raw | 0.072 mg | Fruits |
| Celery stalk Variant: Raw | 0.06 mg | Vegetables |
| Kefir Variant: Plain | 0.05 mg | Dairy |
| Whole milk Variant: Liquid | 0.043 mg | Dairy |
| Water Variant: Drinking water | 0.03 mg | Beverages |
| Onion Variant: Raw | 0.00019 mg | Vegetables |
| Sour cream Variant: Whole | 0 mg | Dairy |
| Cottage cheese Variant: Whole | 0 mg | Dairy |
| Fresh cheese Variant: Solid | 0 mg | Dairy |