Iron Chart
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| Food Item (100g) | Iron (mg per 100g) |
|---|---|
| Dried Coriander Leaves | 42.5 |
| Duck Liver, raw | 30.5 |
| Goose Liver, raw | 30.5 |
| Curry Powder | 29.6 |
| Black Pepper | 28.9 |
| Wheat Bran | 19.0 |
| Fennel Seeds | 18.5 |
| Rice Bran | 18.5 |
| Coriander Seeds | 16.3 |
| Black Pudding, boiled | 16.2 |
| Dried Yeast | 16.1 |
| Dried Soya Beans | 15.7 |
| Flax Seeds | 14.6 |
| Sesame Seeds | 14.6 |
| White Pepper | 14.3 |
| Pork Liver, raw | 13.4 |
| Alfalfa Seeds | 12.9 |
| Cocoa Powder | 11.0 |
| Poppy Seeds | 09.4 |
| Dried Tomatoes | 09.1 |
| Agar Seaweeds | 09.0 |
| Canned Mussels, in brine | 08.4 |
| Mussels, boiled or raw | 07.7 |
| Chicken Liver, raw | 07.6 |
| Liver Sausage | 07.1 |
| Ox Kidney, raw | 06.9 |
| Dried Eggs | 06.8 |
| Dried Peach | 06.8 |
| Calf Kidney, raw | 06.8 |
| Dried Mung Beans | 06.7 |
| Dried Chickpeas | 06.4 |
| Liver Pâté | 06.1 |
| Oil-Roasted Cashew Nuts | 06.1 |
| Ox Liver, raw | 06.1 |
| Dried Apricots | 06.0 |
| Dry-Roasted Cashew Nuts | 06.0 |
| Chicken Heart, raw | 06.0 |
| Pork Heart, raw | 06.0 |
| Dill, raw | 05.5 |
| Dried Pine Nuts | 05.5 |
| Dried White Beans | 05.5 |
| Egg Yolks, raw | 05.5 |
| Calf Liver, raw | 05.0 |
| Sunflower Seeds, no shell | 05.0 |
| Wheat Germ, raw | 05.0 |
| Almonds | 04.5 |
| Barley Flour | 04.5 |
| Duck Breast, no skin, raw | 04.5 |
| Spinach, raw | 04.5 |
| Corn Flakes | 04.4 |
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Image for iron chart: Pixabay.
Source for iron chart: Department of Nutrition – National Food Institute – Technical University of Denmark
