Foods ranked by nutrient
Which foods are highest in iron?
The foods with the most iron per 100 g, as eaten. Top of the list: cereal, o's, multigrain, with 46.6 mg per 100 g.
| Food | Iron per 100 g |
|---|---|
| 1.Cereal, O's, multigrain30 g: 14 mg | 46.6 mg |
| 2.Cereal, O's, plain1 piece (0.1 g): 0 mg | 30.9 mg |
| 3.Peanut butter, vitamin and mineral fortified16 g: 2.7 mg | 16.6 mg |
| 4.Caviar16 g: 1.9 mg | 11.9 mg |
| 5.Liverwurst1 slice (28 g): 3.1 mg | 11.2 mg |
| 6.Wheat bran60 g: 6.3 mg | 10.6 mg |
| 7.Liver, chicken22 g: 2.2 mg | 10.1 mg |
| 8.Wheat germ120 g: 10.9 mg | 9.1 mg |
| 9.Natto176 g: 15.1 mg | 8.6 mg |
| 10.Pumpkin seeds46 g: 3.7 mg | 8.1 mg |
| 11.Pumpkin seeds, unsalted28.4 g: 2.3 mg | 8.1 mg |
| 12.Papad, grilled or broiled9 g: 0.7 mg | 7.8 mg |
| 13.Crackers, saltine, reduced fat3 g: 0.2 mg | 7.7 mg |
| 14.Oysters, canned225 g: 16.4 mg | 7.3 mg |
| 15.Tahini15 g: 1.1 mg | 7 mg |
| 16.Waffle135 g: 8.9 mg | 6.6 mg |
| 17.Waffle, plain, frozen10 g: 0.7 mg | 6.6 mg |
| 18.Crackers, Cuban5 g: 0.3 mg | 6.4 mg |
| 19.Blood sausage18 g: 1.2 mg | 6.4 mg |
| 20.Heart20 g: 1.3 mg | 6.3 mg |
| 21.Olives5 g: 0.3 mg | 6.3 mg |
| 22.Olives, black5 g: 0.3 mg | 6.3 mg |
| 23.Parsley, raw1 g: 0.1 mg | 6.2 mg |
| 24.Cashews130 g: 7.8 mg | 6 mg |
| 25.Cashews, unroasted50 g: 3 mg | 6 mg |
| 26.Snack bar, oatmeal60 g: 3.6 mg | 6 mg |
| 27.Dove, cooked (cooking method not specified)110 g: 6.5 mg | 5.9 mg |
| 28.Oysters, steamed15 g: 0.9 mg | 5.8 mg |
| 29.Kidney230 g: 13.2 mg | 5.8 mg |
| 30.Dove, fried140 g: 8 mg | 5.7 mg |
Foods as eaten, from USDA FoodData Central (public domain), at most two of each kind. Powders, supplements, sweets, snacks and cooking ingredients are left out.