Healing Naturally by Bee
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Iron in Foods

Food Description Nutrients per Calorie Units Mgs Per Calorie Food Calorie Rank
Beef, variety meats and by-products, spleen, raw 0.4243 mg 44.55 105 1
Lamb, variety meats and by-products, spleen, raw 0.4148 mg 41.89 101 2
Pork, fresh, variety meats and by-products, spleen, raw 0.2232 mg 22.32 100 3
Pork, fresh, variety meats and by-products, lungs, raw 0.2224 mg 18.9 85 4
Mollusks, clam, mixed species, raw 0.1889 mg 13.98 74 5
Seaweed, irishmoss, raw 0.1816 mg 8.9 49 6
Pork, fresh, variety meats and by-products, liver, raw 0.1739 mg 23.3 134 7
Beet greens, raw 0.1737 mg 3.3 19 8
Parsley, raw 0.1722 mg 6.2 36 9
Borage, raw 0.1571 mg 3.3 21 10
Chrysanthemum, garland, raw 0.149 mg 3.13 21 11
Jute, potherb, raw 0.14 mg 4.76 34 12
Purslane, raw 0.1244 mg 1.99 16 13
Spinach, raw 0.1232 mg 2.71 22 14
Pumpkin leaves, raw 0.1168 mg 2.22 19 15
Dock, raw 0.1091 mg 2.4 22 16
Cornsalad, raw 0.1038 mg 2.18 21 17
Amaranth leaves, raw 0.1009 mg 2.32 23 18
Seaweed, spirulina, dried 0.0983 mg 28.5 290 19
Mollusks, oyster, eastern, farmed, raw 0.098 mg 5.78 59 20
Mollusks, oyster, eastern, wild, raw 0.0979 mg 6.66 68 21
Chrysanthemum leaves, raw 0.0958 mg 2.3 24 22
Veal, variety meats and by-products, spleen, raw 0.0951 mg 9.32 98 23
Chard, swiss, raw 0.0947 mg 1.8 19 24
Swamp cabbage, (skunk cabbage), raw 0.0879 mg 1.67 19 25
Beef, variety meats and by-products, lungs, raw 0.0864 mg 7.95 92 26
Lemon grass (citronella), raw 0.0825 mg 8.17 99 27
Lettuce, cos or romaine, raw 0.0786 mg 1.1 14 28
Lettuce, looseleaf, raw 0.0778 mg 1.4 18 29
Coriander leaves, raw 0.077 mg 1.77 23 30
Mollusks, cuttlefish, mixed species, raw 0.0762 mg 6.02 79 31
Pokeberry shoots, (poke), raw 0.0739 mg 1.7 23 32
Seaweed, agar, raw 0.0715 mg 1.86 26 33
Kale, scotch, raw 0.0714 mg 3 42 34
Dandelion greens, raw 0.0689 mg 3.1 45 35
Beef, variety meats and by-products, kidneys, raw 0.0688 mg 7.36 107 36
Mustard spinach, (tendergreen), raw 0.0682 mg 1.5 22 37
Balsam-pear (bitter gourd), leafy tips, raw 0.068 mg 2.04 30 38
Lamb, variety meats and by-products, lungs, raw 0.0674 mg 6.4 95 39
Seaweed, kelp, raw 0.0663 mg 2.85 43 40
Cowpeas, leafy tips, raw 0.0662 mg 1.92 29 41
Lamb, variety meats and by-products, kidneys, raw 0.0658 mg 6.38 97 42
Mollusks, octopus, common, raw 0.0646 mg 5.3 82 43
Mollusks, oyster, Pacific, raw 0.0631 mg 5.11 81 44
Horseradish-tree leafy tips, raw 0.0625 mg 4 64 45
Cabbage, chinese (pak-choi), raw 0.0615 mg 0.8 13 46
Epazote, raw 0.0588 mg 1.88 32 47
Arugula, raw 0.0584 mg 1.46 25 48
Veal, variety meats and by-products, lungs, raw 0.0581 mg 5.23 90 49
New Zealand spinach, raw 0.0571 mg 0.8 14 50
Radishes, white icicle, raw 0.0571 mg 0.8 14 51
Mustard greens, raw 0.0562 mg 1.46 26 52
Taro shoots, raw 0.0545 mg 0.6 11 53
Taro leaves, raw 0.0536 mg 2.25 42 54
Chives, raw 0.0533 mg 1.6 30 55
Turkey, all classes, giblets, raw 0.053 mg 6.84 129 56
Lamb, variety meats and by-products, liver, raw 0.053 mg 7.37 139 57
Seaweed, laver, raw 0.0514 mg 1.8 35 58
Peas, edible-podded, raw 0.0495 mg 2.08 42 59
Pork, fresh, variety meats and by-products, kidneys, raw 0.0489 mg 4.89 100 60
Endive, raw 0.0488 mg 0.83 17 61
Seaweed, wakame, raw 0.0484 mg 2.18 45 62
Chicken, capons, giblets, raw 0.0481 mg 6.25 130 63
Beef, variety meats and by-products, liver, raw 0.0477 mg 6.82 143 64
Game meat, beaver, raw 0.0473 mg 6.9 146 65
Chicken, broilers or fryers, giblets, raw 0.0473 mg 5.86 124 66
Mushroom, oyster, raw 0.047 mg 1.74 37 67
Pumpkin flowers, raw 0.0467 mg 0.7 15 68
Onions, spring or scallions (includes tops and bulb), raw 0.0463 mg 1.48 32 69
Mollusks, mussel, blue, raw 0.0459 mg 3.95 86 70
Jerusalem-artichokes, raw 0.0447 mg 3.4 76 71
Mulberries, raw 0.043 mg 1.85 43 72
Chicken, roasting, giblets, raw 0.0425 mg 5.4 127 73
Nopales, raw 0.0425 mg 0.68 16 74
Lettuce, iceberg (includes crisphead types), raw 0.0417 mg 0.5 12 75
Mushrooms, raw 0.0416 mg 1.04 25 76
Game meat, bear, raw 0.0413 mg 6.65 161 77
Olives, ripe, canned (jumbo-super colossal) 0.041 mg 3.32 81 78
Turnip greens, raw 0.0407 mg 1.1 27 79
Cress, garden, raw 0.0406 mg 1.3 32 80
Pork, fresh, variety meats and by-products, heart, raw 0.0397 mg 4.68 118 81
Beef, variety meats and by-products, heart, raw 0.0394 mg 4.61 117 82
Game meat, squirrel, raw 0.0392 mg 4.7 120 83
Chicory greens, raw 0.0391 mg 0.9 23 84
Veal, variety meats and by-products, heart, raw 0.0385 mg 4.24 110 85
Potato, flesh and skin, raw 0.0381 mg 0.99 26 86
Asparagus, raw 0.0378 mg 0.87 23 87
Soybeans, mature seeds, raw 0.0377 mg 15.7 416 88
Lamb, variety meats and by-products, heart, raw 0.0377 mg 4.6 122 89
Game meat, caribou, raw 0.0369 mg 4.69 127 90
Mollusks, whelk, unspecified, raw 0.0367 mg 5.03 137 91
Veal, variety meats and by-products, liver, raw 0.0357 mg 4.79 134 92
Chicken, stewing, giblets, raw 0.0353 mg 5.93 168 93
Cardoon, raw 0.035 mg 0.7 20 94
Lemons, raw, with peel 0.035 mg 0.7 20 95
Leeks, (bulb and lower leaf-portion), raw 0.0344 mg 2.1 61 96
Arrowroot, raw 0.0342 mg 2.22 65 97
Kale, raw 0.034 mg 1.7 50 98
Veal, variety meats and by-products, kidneys, raw 0.0339 mg 3.36 99 99
Beans, snap, green, raw 0.0335 mg 1.04 31 100
Beans, snap, yellow, raw 0.0335 mg 1.04 31 101
Winged beans, mature seeds, raw 0.0329 mg 13.44 409 102
Tomatoes, yellow, raw 0.0327 mg 0.49 15 103
Brussels sprouts, raw 0.0326 mg 1.4 43 104
Mothbeans, mature seeds, raw 0.0316 mg 10.85 343 105
Game meat, moose, raw 0.0315 mg 3.21 102 106
Broccoli, flower clusters, raw 0.0314 mg 0.88 28 107
Broccoli, raw 0.0314 mg 0.88 28 108
Beans, white, mature seeds, raw 0.0314 mg 10.44 333 109
Sesbania flower, raw 0.0311 mg 0.84 27 110
Pumpkin, raw 0.0308 mg 0.8 26 111
Waxgourd, (chinese preserving melon), raw 0.0308 mg 0.4 13 112
Celtuce, raw 0.0306 mg 0.55 18 113
Mollusks, abalone, mixed species, raw 0.0304 mg 3.19 105 114
Roselle, raw 0.0302 mg 1.48 49 115
Peppers, hot chili, red, raw 0.03 mg 1.2 40 116
Peppers, hot chili, green, raw 0.03 mg 1.2 40 117
Taro, tahitian, raw 0.0295 mg 1.3 44 118
Tomatoes, orange, raw 0.0294 mg 0.47 16 119
Cowpeas, catjang, mature seeds, raw 0.029 mg 9.95 343 120
Sweetpotato leaves, raw 0.0289 mg 1.01 35 121
Game meat, horse, raw 0.0287 mg 3.82 133 122
Olives, ripe, canned (small-extra large) 0.0287 mg 3.3 115 123
Beans, kidney, california red, mature seeds, raw 0.0283 mg 9.35 330 124
Game meat, deer, raw 0.0283 mg 3.4 120 125
Grape leaves, raw 0.0283 mg 2.63 93 126
Game meat, rabbit, wild, raw 0.0281 mg 3.2 114 127
Game meat, antelope, raw 0.028 mg 3.19 114 128
Crustaceans, crab, queen, raw 0.0278 mg 2.5 90 129
Seeds, pumpkin and squash seed kernels, dried 0.0277 mg 14.97 541 130
Artichokes, (globe or french), raw 0.0272 mg 1.28 47 131
Pepper, serrano, raw 0.0269 mg 0.86 32 132
Lentils, mature seeds, raw 0.0267 mg 9.02 338 133
Beans, kidney, royal red, mature seeds, raw 0.0264 mg 8.7 329 134
Mushrooms, enoki, raw 0.0262 mg 0.89 34 135
Goat, raw 0.026 mg 2.83 109 136
Arrowhead, raw 0.026 mg 2.57 99 137
Beans, black turtle soup, mature seeds, raw 0.0257 mg 8.7 339 138
Seeds, sesame seeds, whole, dried 0.0254 mg 14.55 573 139
Balsam-pear (bitter gourd), pods, raw 0.0253 mg 0.43 17 140
Celery, raw 0.025 mg 0.4 16 141
Game meat, elk, raw 0.0249 mg 2.76 111 142
Yardlong beans, mature seeds, raw 0.0248 mg 8.61 347 143
Finfish, anchovy, european, raw 0.0248 mg 3.25 131 144
Radicchio, raw 0.0248 mg 0.57 23 145
Quinoa 0.0247 mg 9.25 374 146
Beans, kidney, all types, mature seeds, raw 0.0246 mg 8.2 333 147
Cowpeas, blackeyed, crowder, southern, mature, raw 0.0246 mg 8.27 336 148
Currants, european black, raw 0.0244 mg 1.54 63 149
Okra, raw 0.0242 mg 0.8 33 150
Egg, turkey, whole, fresh, raw 0.024 mg 4.1 171 151
Game meat, bison, raw 0.0239 mg 2.6 109 152
Cabbage, raw 0.0236 mg 0.59 25 153
Fennel, bulb, raw 0.0235 mg 0.73 31 154
Cauliflower, green, raw 0.0235 mg 0.73 31 155
Cabbage, danish, domestic, freshly harvest, raw 0.0233 mg 0.56 24 156
Abiyuch, raw 0.0233 mg 1.61 69 157
Cabbage, danish, domestic, stored, raw 0.0233 mg 0.56 24 158
Peppers, jalapeno, raw 0.0233 mg 0.7 30 159
Fireweed, leaves, raw 0.0233 mg 2.4 103 160
Egg, quail, whole, fresh, raw 0.0231 mg 3.65 158 161
Lettuce, butter, boston & bibb types, raw 0.0231 mg 0.3 13 162
Beans, small white, mature seeds, raw 0.023 mg 7.73 336 163
Squash, summer, all varieties, raw 0.023 mg 0.46 20 164
Crustaceans, shrimp, mixed species, raw 0.0227 mg 2.41 106 165
Cowpeas, young pods with seeds, raw 0.0227 mg 1 44 166
Jew's ear, (pepeao), raw 0.0224 mg 0.56 25 167
Radishes, oriental, raw 0.0222 mg 0.4 18 168
Lima beans, large, mature seeds, raw 0.0222 mg 7.51 338 169
Mungo beans, mature seeds, raw 0.0222 mg 7.57 341 170
Elderberries, raw 0.0219 mg 1.6 73 171
Lentils, pink, raw 0.0218 mg 7.56 346 172
Tomatoes, red, ripe, raw, year round average 0.0214 mg 0.45 21 173
Tomatoes, green, raw 0.0213 mg 0.51 24 174
Seeds, chia seeds, dried 0.0212 mg 10 472 175
Carissa, (natal-plum), raw 0.0211 mg 1.31 62 176
Egg, duck, whole, fresh, raw 0.0208 mg 3.85 185 177
Veal, variety meats and by-products, tongue, raw 0.0208 mg 2.72 131 178
Fungi, Cloud ears, dried 0.0207 mg 5.88 284 179
Quail, meat and skin, raw 0.0207 mg 3.97 192 180
Carrots, baby, raw 0.0205 mg 0.78 38 181
Beans, yellow, mature seeds, raw 0.0203 mg 7.01 345 182
Amaranth 0.0203 mg 7.59 374 183
Oranges, raw, with peel 0.02 mg 0.8 40 184
Cucumber, with peel, raw 0.02 mg 0.26 13 185
Limes, raw 0.02 mg 0.6 30 186
Beef, variety meats and by-products, tripe, raw 0.0199 mg 1.95 98 187
Beans, kidney, red, mature seeds, raw 0.0199 mg 6.69 337 188
Rowal, raw 0.0198 mg 2.2 111 189
Beans, pink, mature seeds, raw 0.0197 mg 6.77 343 190
Duck, wild, meat and skin, raw 0.0197 mg 4.16 211 191
Persimmons, native, raw 0.0197 mg 2.5 127 192
Egg, goose, whole, fresh, raw 0.0197 mg 3.64 185 193
Broadbeans (fava beans), mature seeds, raw 0.0196 mg 6.7 341 194
Mung beans, mature seeds, raw 0.0194 mg 6.74 347 195
Cabbage, chinese (pe-tsai), raw 0.0194 mg 0.31 16 196
Tomatillos, raw 0.0194 mg 0.62 32 197
Veal, variety meats and by-products, thymus, raw 0.0193 mg 1.91 99 198
Beans, navy, mature seeds, raw 0.0192 mg 6.44 335 199
Seeds, breadfruit seeds, raw 0.0192 mg 3.67 191 200
Groundcherries, (cape-gooseberries or poha), raw 0.0189 mg 1 53 201
Beets, raw 0.0186 mg 0.8 43 202
Bamboo shoots, raw 0.0185 mg 0.5 27 203
Lima beans, thin seeded (baby), mature seeds, raw 0.0185 mg 6.19 335 204
Mushrooms, brown, Italian, or Crimini, raw 0.0182 mg 0.4 22 205
Watercress, raw 0.0182 mg 0.2 11 206
Cabbage, red, raw 0.0181 mg 0.49 27 207
Veal, variety meats and by-products, brain, raw 0.0181 mg 2.13 118 208
Gourd, dishcloth (towelgourd), raw 0.018 mg 0.36 20 209