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