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Iron Food Sources

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Food NameIron
Vitamins, Centrum Advanced Formula2000.0
Baking Powder, Straight Phosphate12.2
Baking Powder, Sodium Aluminum Sulfate12.2
Baking Powder, Low-Sodium9.1
Rennin Tablets, Unsweetened8.0
Lemonade with Aspartame, Powdered, Unprepared6.3
Oatmeal, Quaker14.3
Savory, Ground42.3
Basil, Ground46.7
Acid Whey, Dried1.3
Marjoram, Dried92.3
Thyme, Ground137.7
Quick Meal, Cybergenics9.1
Corn Tortillas, Small, Mama Maria's73.1
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Usage Note

This food database has Iron data for almost 12,500 foods, including restaurant and fast-food items.
  • Iron values are in milligrams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by column's content. Click again to reverse sort order.

Iron Information from the National Institutes of Health

Iron, one of the most abundant metals on Earth, is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death.

Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions. Iron is also found in proteins that store iron for future needs and that transport iron in blood. Iron stores are regulated by intestinal iron absorption.

Iron Food Sources

What foods provide iron? There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron.

Foods Highest in Iron


Foods Highest in Iron Iron (mg)

Thyme, Ground 138

Parsley, Dried 109

High-Protein Cereal with Fruit, Baby Food, Dry 98

Marjoram, Dried 92

Barley Cereal, Baby Food, Dry 83

Rice Cereal, Baby Food, Dry 82

High-Protein Cereal, Baby Food, Dry 82

Mixed Cereal with Bananas, Baby Food, Dry 76

Oatmeal with Bananas, Baby Food, Dry 76

Mixed Cereal with Honey, Baby Food, Dry 76

Oatmeal with Honey, Baby Food, Dry 74

Rice Cereal with Bananas, Baby Food, Dry 74

Rice Cereal with Honey, Baby Food, Dry 73

Cumin Seed 73

Corn Tortillas, Small, Mama Maria's 73

40% Bran Flakes Cereal, Kellogg's 71

Most Cereal 71

Mixed Cereal, Baby Food, Dry 70

Total Cereal 67

Product 19 Cereal 67

Parsley, Freeze-Dried 60

Raisin Bran Cereal, Ralston-Purina 54

Dill Weed, Dried 54

Beef Spleen, Raw 50

Celery Seed 50

Raisin Bran Cereal 50

Oatmeal Cereal, Instant, Quaker 50

Oregano, Ground 49


Foods Highest in Iron Iron (mg)

Cilantro, Dried 48

Coriander Leaf, Dried 48

Bay Leaf, Crumbled 48

Chinese Parsley, Dried 48

Instant Breakfast, Sugar-Free, Carnation 48

Basil, Ground 47

Lamb Spleen, Raw 47

Turmeric, Ground 46

Lamb Spleen, Braised 43

Beef Spleen, Braised 43

Savory, Ground 42

Anise Seed 41

Seafood Seasoning 40

Poultry Seasoning 39

European Cocoa Powder, Unsweetened 39

Fenugreek Seed 38

Corn Bran Cereal 38

Total Raisin Bran Cereal 36

Masala 36

Puffed Wheat Cereal, Malt-O-Meal 36

Chervil, Dried 36

Puffed Wheat Cereal, High-Fortified 36

Tarragon, Ground 36

Ground Mixed Spices, Indian Garam Masala 35

Duck Liver, Raw 34

Goose Liver, Raw 34

Malt-O-Meal Chocolate Cereal, Dry 34

Malt-O-Meal Cereal, Quick 34

Tandoori Mix 34

Toasty O's Cereal, Malt-O-Meal 33

Puffed Rice Cereal 33


Foods High in Iron Iron (mg)

Curry Powder 33

Malt-O-Meal Maple and Brown Sugar Cereal 33

Just Right Cereal 33

Raisin Squares Cereal 33

Frosted Mini Wheats Cereal 33

Strawberry Squares Cereal, Kellogg's 33

Frosted Mini Wheats Bite Size Cereal 33

Just Right Fruit and Nut Cereal 33

Oat Flakes Cereal, Fortified 32

Spirulina Seaweed, Dried 32

Black Pepper 32

Rosemary, Dried 32

Natural Bran Flakes Cereal, Post 32

100% Bran Cereal 32

Wheaties Cereal 32

Cream Of Wheat Cereal, Mix 'n Eat, Dry 32

Cream Of Wheat Cereal, Instant 32

Oatmeal Crisp with Almonds Cereal, General Mills 32

Puffed Rice Cereal, Malt-O-Meal 31

Sage, Ground 31

Clam, Boiled or Steamed 31

Clam, Canned, Drained 31

Grape-Nuts Flakes Cereal 31

Cream of Wheat Cereal, Dry 30

Cream of Wheat Cereal, Regular 30

Cream Of Wheat Cereal, Quick, Dry 30

Cream of Wheat Cereal, Instant, Dry 30

Corn Chex Cereal 30

Multi-Grain Cheerios Cereal 30

Complete Bran Flakes Cereal 30

Special K Cereal 30


Foods High in Iron Iron (mg)

Cheerios Cereal 30

Toasted Oatmeal Cereal, Quaker 29

Rice Chex Cereal 29

Milk & Egg Protein Mix, Low Fat, Challenge 29

Oat Squares Cereal, Quaker 29

Life Cereal 28

Oat Bran Cereal, Quaker 28

Chocolate Chip Chewy Breakfast Bar 28

Honey and Oats Crunch Breakfast Bar 28

Multi Bran Chex Cereal 28

Instant Breakfast, Carnation 27

Cajun Seasoning 27

Paprika 27

Diet Fuel, Twinlab 26

Wheat Chex Cereal 26

Chex Whole Grain Wheat Cereal 26

Cream Of Wheat Maple Brown Sugar Cereal, Instant 26

Cream of Wheat Bustin' Berry Cereal, Instant 26

Cream of Wheat Apple 'n Cinnamon Cereal, Instant 26

Cream Of Wheat Peachy Peach Cereal, Instant 26

Cream Of Wheat Smashin' Strawberry Cereal, Instant 26

Cream Of Wheat Brown Sugar Cinnamon Cereal, Mix 'n Eat, Dry 26

Cream Of Wheat Brown Sugar and Cinnamon Cereal, Instant 26

Cream Of Wheat Apple 'n Cinnamon Cereal, Mix 'n Eat, Dry 26

Cream Of Wheat Maple Brown Sugar Cereal, Mix 'n Eat, Dry 26

Cap'n Crunch Crunchberries Cereal 25

Wheat Hearts Cereal, Quick 25

Garam Masala 25

Pork Spleen, Braised 24