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High Iron Foods

Iron is essential for oxygen transport in hemoglobin and cellular energy production. The FDA Daily Value for iron is 18 mg per day. Below are food sources ranked by iron content per 100 grams according to USDA FoodData Central.

Standardization Basis: All values are calculated per 100 grams of food derived from official USDA FoodData Central records.
Top USDA Food Items Ranked by High Iron Foods (per 100g)
Rank Food Item High Iron Foods (mg) % Daily Value Calories (kcal)
1 Spices, basil, dried 89.8 mg 499% 233 kcal
2 Spearmint, dried 87.5 mg 486% 285 kcal
3 Spices, marjoram, dried 82.7 mg 460% 271 kcal
4 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg 376% 390 kcal
5 Spices, cumin seed 66.4 mg 369% 375 kcal
6 Parsley, freeze-dried 53.9 mg 299% 271 kcal
7 Spices, dill weed, dried 48.8 mg 271% 253 kcal
8 Spices, celery seed 44.9 mg 249% 392 kcal
9 Beef, variety meats and by-products, spleen, raw 44.6 mg 247% 105 kcal
10 Spices, bay leaf 43 mg 239% 313 kcal
11 Spices, coriander leaf, dried 42.5 mg 236% 279 kcal
12 Lamb, variety meats and by-products, spleen, raw 41.9 mg 233% 101 kcal
13 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds 41.4 mg 230% 379 kcal
14 Beef, variety meats and by-products, spleen, cooked, braised 39.4 mg 219% 145 kcal
15 Lamb, variety meats and by-products, spleen, cooked, braised 38.7 mg 215% 156 kcal
16 Cereals ready-to-eat, RALSTON Corn Biscuits 38.4 mg 213% 376 kcal
17 Spices, anise seed 37 mg 205% 337 kcal
18 Spices, oregano, dried 36.8 mg 204% 265 kcal
19 Spices, poultry seasoning 35.3 mg 196% 307 kcal
20 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal 34.3 mg 191% 443 kcal
21 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES 33.8 mg 188% 398 kcal
22 Spices, fenugreek seed 33.5 mg 186% 323 kcal
23 Cereals ready-to-eat, RALSTON CRISP RICE 32.7 mg 182% 383 kcal
24 Cereals ready-to-eat, RALSTON TASTEEOS 32.1 mg 179% 395 kcal
25 Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 32.1 mg 178% 376 kcal
26 Spices, chervil, dried 32 mg 178% 237 kcal
27 Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS 31 mg 172% 379 kcal
28 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 31 mg 172% 331 kcal
29 Goose, liver, raw 30.5 mg 170% 133 kcal
30 Duck, domesticated, liver, raw 30.5 mg 170% 136 kcal
31 Cereals ready-to-eat, POST, ALPHA-BITS 30 mg 167% 389 kcal
32 Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS 30 mg 167% 387 kcal
33 Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH 30 mg 167% 396 kcal
34 Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS 30 mg 167% 387 kcal
35 Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 30 mg 167% 389 kcal
36 Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 30 mg 167% 401 kcal
37 Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS 30 mg 167% 425 kcal
38 Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 29.9 mg 166% 372 kcal
39 Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal 29.7 mg 165% 373 kcal
40 Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 29.5 mg 164% 354 kcal
41 Cereals ready-to-eat, QUAKER, Oatmeal Squares 29.3 mg 163% 379 kcal
42 Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 29 mg 161% 380 kcal
43 Cereals ready-to-eat, QUAKER, KING VITAMAN 29 mg 161% 381 kcal
44 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches 28.9 mg 161% 394 kcal
45 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 28.9 mg 161% 372 kcal
46 Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 28.7 mg 159% 373 kcal
47 Cereals, CREAM OF RICE, dry 28.4 mg 158% 370 kcal
48 Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 28.1 mg 156% 391 kcal
49 Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 28 mg 156% 390 kcal
50 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 28 mg 156% 361 kcal

Data Provenance & Methodology

Nutrient values displayed above are sourced directly from the U.S. Department of Agriculture (USDA) FoodData Central foundation dataset. Rankings evaluate nutrient density on a standardized 100-gram mass basis. Unknown or missing values are treated as missing data rather than zero. For details on scaling, rounding, and Daily Value calculations, visit our Data Methodology page.

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