The Top 10 High Iron Foods by Nutrient Density (Iron per Gram)
| #1: Dried Herbs (Thyme, Parsley, Spearmint, Black Pepper, Marjoram) | 124mg (687% DV) per 100 grams | 3.7mg (21% DV) per tablespoon (3 grams) | Click to see complete nutrition facts for Dried Herbs |
| #2: Fortified Cereals | 68mg (376% DV) per 100 grams | 28mg (158% DV) per cup (42 grams) | Click to see complete nutrition facts for Enriched Bran Flakes |
| #3: Cocoa Powder | 36mg (200% DV) per 100 grams | 1.8mg (10% DV) per tablespoon (5 grams) | Click to see complete nutrition facts for Cocoa Powder |
| #4: Spirulina (Dried Seaweed) | 29mg (158% DV) per 100 grams | 2mg (11% DV) per tablespoon (7 grams) | Click to see complete nutrition facts for Spirulina |
| #5: Mollusks (Clams) | 28mg (155% DV) per 100 grams | 24mg (132% DV) in a 3oz serving (85 grams) | Click to see complete nutrition facts for Clams |
| #6: Bran | 19mg (103% DV) per 100 grams | 22mg (122% DV) per cup (118 grams) | Click to see complete nutrition facts for Rice Bran |
| #7: Liver | 18mg (100% DV) per 100 grams | 15mg (85% DV) in a 3oz serving (85 grams) | Click to see complete nutrition facts for Pork Liver |
| #8: Squash and Pumpkin Seeds | 15mg (83% DV) per 100 grams | 4mg (23% DV) per ounce (28 grams or 142 seeds) | Click to see complete nutrition facts for Squash and Pumpkin Seeds |
| #9: Caviar (Fish Eggs) | 12mg (66% DV) per 100 grams | 2mg (11% DV) per tablespoon (16 grams) | Click to see complete nutrition facts for Caviar (Fish Eggs) |
| #10: Sun-Dried Tomatoes | 9mg (51% DV) per 100 grams | 0.2mg (1% DV) per piece (2 grams) | Click to see complete nutrition facts for Sun-Dried Tomatoes |
Other Iron Rich Foods (Non-Heme)
| Artichokes | 3.4mg (19% DV) per 100 gram serving | 5.1mg (28% DV) in 1 cup of slices (119 grams) | Click to see complete nutrition facts for Jerusalem Artichokes | |
| Molasses | 4.7mg (26% DV) per 100 gram serving | 15.9mg (88% DV) per cup (337 grams) | 1mg (5% DV) per tablespoon (20 grams) | Click to see complete nutrition facts for Molasses |
| Sorghum Syrup | 3.8mg (21% DV) per 100 gram serving | 12.5mg (70% DV) per cup (330 grams) | 0.8mg (4% DV) per tablespoon (21 grams) | Click to see complete nutrition facts for Molasses |
| Dried Apricots | 6.3mg (35% DV) per 100 gram serving | 7.5mg (42% DV) per cup (119 grams) | Click to see complete nutrition facts for Dried Apricots | |
| Prunes | 3.5mg (20% DV) per 100 gram serving | 4.7mg (26% DV) per cup (132 grams) | Click to see complete nutrition facts for Prunes | |
| Raisins (Seedless) | 1.9mg (10% DV) per 100 gram serving | 3.1mg (17% DV) per cup (packed) (165 grams) | 0.8mg (5% DV) in a small 1.5oz box (43 grams) | Click to see complete nutrition facts for Seedless Raisins |
| Tempeh | 2.7mg (15% DV) per 100 gram serving | 4.5mg (25% DV) per cup (166 grams) | Click to see complete nutrition facts for Tempeh | |
| Vital Wheat Gluten | 5.2mg (29% DV) per 100 gram serving | 1.5mg (8% DV) per ounce (28 grams) | Click to see complete nutrition facts for Vital Wheat Gluten | |
| Whole Wheat Bread | 2.4mg (14% DV) per 100 gram serving | 1.4mg (8% DV) in two slices (56 grams) | 0.7mg (4% DV) per 1oz slice (28 grams) | Click to see complete nutrition facts for Whole Wheat Bread |
Even More Iron Rich Foods (Heme)
| Beef Lean Chuck Pot Roast | 2.9mg (16% DV) per 100 gram serving | 31.7mg (176% DV) per roast (1095 grams) | 2.5mg (14% DV) per 3oz serving (85 grams) | Click to see complete nutrition facts for Beef Lean Chuck Pot Roast |
| Turkey Meat (Dark) | 2.3mg (13% DV) per 100 gram serving | 2.1mg (12% DV) per pound of turkey (~91 grams) | 3.3mg (18% DV) per cup (140 grams) | Click to see complete nutrition facts for Turkey Meat (Dark) |
| Chicken Leg (Roasted) | 1.3mg (7% DV) per 100 gram serving | 1.2mg (7% DV) per leg (99 grams) | 1.8mg (10% DV) per cup (140 grams) | Click to see complete nutrition facts for Roasted Chicken Leg |
| Chicken Breast (Roasted) | 1mg (6% DV) per 100 gram serving | 0.5mg (3% DV) per breast (52 grams) | 1.46mg (8% DV) per cup (140 grams) | Click to see complete nutrition facts for Roasted Chicken Breast |
| Tuna (Bluefin) | 1.3mg (7% DV) per 100 gram serving | 1.1mg (6% DV) in a 3oz serving (85 grams) | 0.36mg (2% DV) per ounce (28 grams) | Click to see complete nutrition facts for Bluefin Tuna |
| Halibut | 1mg (6% DV) per 100 gram serving | 0.9mg (5% DV) in a 3oz serving (85 grams) | 1.7mg (9% DV) in half a fillet (159 grams) | Click to see complete nutrition facts for Halubut (Atlantic and Pacific) |
| Pork Chops (Loin) | 0.9mg (5% DV) per 100 gram serving | 0.8mg (4% DV) in a 3oz serving (85 grams) | 0.7mg (4% DV) per pork chop (79 grams) | Click to see complete nutrition facts for Pork Loin (Chops) |
| White Tuna (Canned) | 1mg (5% DV) per 100 gram serving | 0.8mg (5% DV) in a 3oz serving (85 grams) | 1.7mg (9% DV) per can (172 grams) | Click to see complete nutrition facts for Canned White Tuna |
| Shrimp (Prawns/Camarones) | 3.1mg (17% DV) per 100 gram serving | 2.6mg (15% DV) in a 3oz serving (85 grams) | 0.7mg (4% DV) in four large shrimp (22 grams) | Click to see complete nutrition facts for Shrimp (Prawns/Camarones) |
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