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

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