Iron

Necessary for

the formation of hemoglobin that carries oxygen in the body
muscle metabolism and healthy connective tissue
physical growth
neurological development
cellular functioning
synthesis of some hormones

Daily Reference Intake: 14mg (Specified by European Food Safety Authority)

Top Iron rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Herbs and spices
Thyme (dried, ground)	123.6mg	883%	11g
Cardamom (ground)	100mg	714%	14g
Cumin seeds	66.4mg	474%	21g
Curry powder	58.3mg	416%	24g
Ginger (ground)	46.8mg	334%	30g
Celery seeds	44.9mg	321%	31g
Bay leaf (dried)	43mg	307%	33g
Turmeric (ground)	39.5mg	282%	35g
Oregano (dried, ground)	36.8mg	263%	38g
Cayenne pepper (ground)	34.1mg	244%	41g
Paprika	21.1mg	151%	66g
Mustard seeds	18.5mg	132%	76g
Chilli powder	17.3mg	124%	81g
Coriander seeds	16.3mg	117%	86g
White pepper	14.3mg	102%	98g
Soups, sauces and miscellaneous foods
Dried yeast	20mg	143%	70g
Mustard (smooth)	2.9mg	21%	483g
Meat and meat products
Calf liver (fried in corn oil)	12.2mg	87%	115g
Chicken liver (fried in corn oil)	11.3mg	81%	124g
Lamb kidney (fried in corn oil)	11.2mg	80%	125g
Lamb heart (roasted)	6mg	43%	233g
Liver pate	5.9mg	42%	237g
Rump steak (beef, grilled, lean only)	3.6mg	26%	389g
Sheep tongue (meat only, stewed)	3.4mg	24%	412g
Goose (meat, roasted, fat and skin)	3.3mg	24%	424g
Beef (lean, average, raw)	2.7mg	19%	519g
Beef kofta (homemade)	2.7mg	19%	520g
Shish kebab (meat only)	2.6mg	19%	538g
Beefburger (98-99% beef, grilled)	2.5mg	18%	560g
Stewing steak (beef, stewed, lean and fat)	2.3mg	16%	609g
Fillet steak (beef, grilled, lean and fat)	2.3mg	16%	609g
Lamb tongue (raw)	2.2mg	16%	636g
Nuts and seeds
Tahini paste	10.6mg	76%	132g
Sesame seeds	10.4mg	74%	135g
Pumpkin seeds	10mg	71%	140g
Quinoa (raw)	7.8mg	56%	179g
Sunflower seeds	6.4mg	46%	219g
Cashew nuts (kernel only, plain)	6.2mg	44%	226g
Almonds (whole kernels)	3.7mg	27%	377g
Hazelnuts (kernel only, raw)	3.2mg	23%	437g
Pistachio nuts (kernel only, roasted and salted)	3mg	21%	467g
Walnuts (kernel only)	2.9mg	21%	483g
Brazil nuts (kernel only)	2.5mg	18%	560g
Peanuts (kernel only, plain, unsalted)	2.5mg	18%	560g
Pecan nuts (kernel only)	2.2mg	16%	636g
Milk and milk products
Cocoa powder	10.5mg	75%	133g
Vegetables
Fenugreek leaves (raw)	8.8mg	63%	159g
Mushroom (dried)	7.3mg	52%	192g
Radish leaves (raw)	3.8mg	27%	368g
Soya beans (dried, boiled in unsalted water)	3mg	21%	467g
Endive (raw)	2.8mg	20%	500g
Haricot beans (whole, dried, boiled in unsalted water)	2.5mg	18%	560g
Swiss chard (boiled in unsalted water)	2.3mg	16%	609g
Pinto beans (dried, boiled in unsalted water)	2.3mg	16%	609g
Red kidney beans (dried, boiled in unsalted water)	2.3mg	16%	619g
Green and brown lentils (whole, dried, boiled in unsalted water)	2.1mg	15%	664g
Cereals and cereal products
Wheatgerm	8.1mg	58%	173g
Chapati flour (brown)	4.6mg	33%	302g
Oats porridge (unfortified)	3.6mg	26%	385g
Brown bread rolls (crusty)	3.2mg	23%	437g
Crispbread (rye)	2.5mg	18%	560g
Wheat flour (wholemeal)	2.5mg	18%	567g
Rye flour	2.4mg	17%	576g
Wholemeal bread (average)	2.4mg	17%	583g
Brown bread rolls (soft)	2.4mg	17%	583g
Bread rolls (wholemeal)	2.4mg	17%	583g
Wheat flour (brown)	2.4mg	17%	588g
Brown bread (average)	2.2mg	16%	636g
Eggs
Chicken egg yolk (boiled)	6.2mg	44%	225g
Fruit
Dried figs (whole fruit)	4.2mg	30%	333g
Dried apricots	4.1mg	29%	341g
Prunes (flesh and skin)	2.9mg	21%	483g
Raisins (dried)	2.2mg	16%	633g
Sultanas	2.2mg	16%	636g
Fish and fish products
Cuttlefish (raw)	3.4mg	24%	412g
Mussels (purchased cooked)	3.2mg	23%	431g
Sardines (canned in olive oil, drained)	2.3mg	16%	609g
Crayfish (raw)	2.2mg	16%	636g
Sugars, preserves and snacks
Plain Chocolate	2.3mg	16%	609g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%