|
Food |
Measure |
Mg of Iron |
|
Molasses
can, third extraction or blackstrap |
1 cup:328g |
52..8 |
|
Pumpkin & squash seed kernels
roasted |
1 cup:227g |
33.91 |
|
Potato flour |
1 cup:179g |
30.78 |
|
Spirulina
dried |
100g |
28.5 |
|
Breakfast cereals
e.g. corn flakes (fortified) |
1 cup:33g |
20.95 |
|
Sesame seeds whole,
dried |
1 cup:144g |
20.95 |
|
Molasses
cane, second extraction or medium |
1 cup:328g |
19.68 |
|
Quinoa |
1 cup:170g |
15.73 |
|
Natto |
1 cup:175g |
15.05 |
|
Molasses
cane, first extraction or light |
1 cup:328g |
14.1 |
|
Tofu
raw, firm, prepared w/calcium sulphate |
½ cup:126g |
13.19 |
|
Pizza
with cheese topping |
1 pizza:482g |
11.56 |
|
Broadbeans (fava beans)
raw |
1 cup: 150g |
10.05 |
|
Sunflower seed kernels
dried |
1 cup: 144g |
9.75 |
|
Soy flour |
1 cup: stirred:100g |
9.24 |
|
Cocoa
dry powder, plain |
1 cup:86g |
9.2 |
|
Soya beans
cooked |
1 cup: 172g |
8.84 |
|
Endive
raw |
1 head:513g |
8.72 |
|
Pistachio nuts
dried |
1 cup: 128g |
8.68 |
|
Tofu
raw, firm, prepared w/calcium sulphate |
¼ block:81g |
8.48 |
|
Hummus |
1 cup:246g |
8.41 |
|
Dried mixed fruit |
11 oz pkg:293g |
7.94 |
|
Quinoa |
½ cup:85g |
7.86 |
|
Tomato
paste canned |
7 oz can:170g |
7.7 |
|
Miso |
1 cup:275g |
7.535 |
|
Apricots dehydrated |
1 cup:119g |
7.5 |
|
Oats |
1 cup:156g |
7.36 |
|
Lima beans
canned |
1 can:454g |
7.21 |
|
Wheat
durum |
1 cup:192g |
6.75 |
|
Peanuts
raw |
1 cup:146g |
6.68 |
|
Barley |
1 cup:184g |
6.62 |
|
Molasses
cane, third extraction or blackstrap |
1 fl oz:41g |
6.6 |
|
Lentils
cooked |
1 cup: 198g |
6.59 |
|
Peaches
dried |
1 cup halves:160g |
6.49 |
|
Spinach
cooked |
1 cup: 180g |
6.43 |
|
Wheat
germ crude |
1 cup: 100g |
6.26 |
|
Apricots
dried |
1 cup halves:130g |
6.11 |
|
Potatoes
cooked in skin |
1 potato:136g |
5.94 |
|
Peas
green, canned |
1 lb:454g |
5.902 |
|
Ginger root
crystallized, candied |
1 oz:28g |
5.88 |
|
Sesame butter
paste |
1 oz:28.4g |
5.45 |
|
Beets
canned, drained solids |
2 can:294g |
5.35 |
|
Peas
green, canned |
1 can:482g |
5.35 |
|
Cashew
nuts oil roasted |
1 cup wholes &
halves:130g |
5.33 |
|
Thyme
ground |
1tbsp:4.3g |
5.31 |
|
Kidney beans
cooked |
1 cup:177g |
5.28 |
|
Almonds
dried, blanched |
1 c whole kernels:145g |
5.27 |
|
Cabbage
raw |
1 head:908g |
5.08 |
|
Baked beans |
1 cup:253g |
5 |
|
Peanut butter |
1 cup:258g |
4.9 |
