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Ranking

Foods highest in iron

Iron is a mineral. The nutrient reference value for adults is 14 mg per day. The highest contents are found in certain spices, cocoa, seeds and offal. Top 30 contents per 100 g, out of 1,121 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Fruit By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Fish By family: Plant based protein foods and alternatives to animal products By family: Various By family: Alcoholic beverages By family: Nuts, seeds and oleaginous fruit By family: Non-alcoholic beverages By family: Savoury snacks

Top 30 · iron content per 100 g

1Cocoa powder, deoiled, without sugar Cocoa powder, deoiled, without sugarChocolate and cocoa products · Sweets 51 mg364 % NRV 2Cocoa powder, without sugar Cocoa powder, without sugarChocolate and cocoa products · Sweets 49 mg350 % NRV 3Cinnamon CinnamonSalt, spices and flavours · Various 38 mg271 % NRV 4Seaweed, Nori, dried Seaweed, Nori, driedDried vegetables · Vegetables 37 mg264 % NRV 5Black pudding Black puddingCooked sausage products · Sausages and cold meats 30 mg214 % NRV 6Rosemary, dried Rosemary, driedHerbs · Vegetables 29 mg207 % NRV 7Paprika (spice) Paprika (spice)Salt, spices and flavours · Various 24 mg171 % NRV 8Salt, himalaya salt Salt, himalaya saltSalt, spices and flavours · Various 24 mg171 % NRV 9Thyme, fresh Thyme, freshHerbs · Vegetables 20 mg143 % NRV 10Yeast, dried Yeast, driedSupplements · Special foods 18 mg129 % NRV 11Pork, liver, raw Pork, liver, rawPork · Meat and offal 18 mg129 % NRV 12Wheat bran, raw Wheat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 16 mg114 % NRV 13Malt drink with cocoa, with vitamin and mineral fortified, powder Malt drink with cocoa, with vitamin and mineral fortified, powderChocolate and cocoa products · Sweets 14 mg100 % NRV 14Chocolate drink, with sugar, powder Chocolate drink, with sugar, powderChocolate and cocoa products · Sweets 13 mg93 % NRV 15Liver (average of beef, veal, pork), pan fried (without addition of fat and salt) Liver (average of beef, veal, pork), pan fried (without addition of fat and salt)Meat and offal · Meat and offal 13 mg93 % NRV 16Soya, textured (pieces, minced), dried Soya, textured (pieces, minced), driedPlant based protein foods · Plant based protein foods and alternatives to animal products 12 mg86 % NRV 17Veal, kidney, raw Veal, kidney, rawVeal · Meat and offal 12 mg86 % NRV 18Liver (average of beef, veal, pork), raw Liver (average of beef, veal, pork), rawMeat and offal · Meat and offal 11 mg79 % NRV 19Cooked sausages (average) Cooked sausages (average)Cooked sausage products · Sausages and cold meats 10 mg71 % NRV 20Worcestershire sauce Worcestershire sauceSauces · Various 10 mg71 % NRV 21Peppermint, fresh Peppermint, freshHerbs · Vegetables 9.5 mg68 % NRV 22Soya flour, defatted Soya flour, defattedFlour and starch · Cereal products, pulses and potatoes 9.2 mg66 % NRV 23Molasses MolassesJams and sweet sandwich spreads · Sweets 9.2 mg66 % NRV 24Tomato, dried Tomato, driedDried vegetables · Vegetables 9.1 mg65 % NRV 25Amaranth, seed, raw Amaranth, seed, rawOther cereal products · Cereal products, pulses and potatoes 9 mg64 % NRV 26Olive, black Olive, blackNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 8.5 mg61 % NRV 27Soya flour, full fat Soya flour, full fatFlour and starch · Cereal products, pulses and potatoes 8.4 mg60 % NRV 28Pumpkin seeds Pumpkin seedsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 8.2 mg59 % NRV 29Lentil, whole, dried Lentil, whole, driedPulses · Cereal products, pulses and potatoes 8 mg57 % NRV 30Sesame seeds whole Sesame seeds wholeNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 7.7 mg55 % NRV

How much to cover my needs?

Amount providing 100% of the adult NRV (14 mg):

Food/100 gAmount
Cocoa powder, deoiled, without sugar51 mg27 g
Cocoa powder, without sugar49 mg29 g
Cinnamon38 mg37 g

Theoretical benchmark: real diets combine several sources across the day.

See also