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: 18mg (Specified by U.S. Food and Drug Administration)

Top Iron rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Herbs and spices
Thyme (dried, ground)	123.6mg	687%	15g
Cardamom (ground)	100mg	556%	18g
Cumin seeds	66.4mg	369%	27g
Curry powder	58.3mg	324%	31g
Ginger (ground)	46.8mg	260%	38g
Celery seeds	44.9mg	249%	40g
Bay leaf (dried)	43mg	239%	42g
Turmeric (ground)	39.5mg	219%	46g
Oregano (dried, ground)	36.8mg	204%	49g
Cayenne pepper (ground)	34.1mg	189%	53g
Paprika	21.1mg	117%	85g
Mustard seeds	18.5mg	103%	97g
Chilli powder	17.3mg	96%	104g
Coriander seeds	16.3mg	91%	110g
White pepper	14.3mg	79%	126g
Soups, sauces and miscellaneous foods
Dried yeast	20mg	111%	90g
Mustard (smooth)	2.9mg	16%	621g
Meat and meat products
Calf liver (fried in corn oil)	12.2mg	68%	148g
Chicken liver (fried in corn oil)	11.3mg	63%	159g
Lamb kidney (fried in corn oil)	11.2mg	62%	161g
Lamb heart (roasted)	6mg	33%	300g
Liver pate	5.9mg	33%	305g
Rump steak (beef, grilled, lean only)	3.6mg	20%	500g
Sheep tongue (meat only, stewed)	3.4mg	19%	529g
Goose (meat, roasted, fat and skin)	3.3mg	18%	545g
Beef (lean, average, raw)	2.7mg	15%	667g
Nuts and seeds
Tahini paste	10.6mg	59%	170g
Sesame seeds	10.4mg	58%	173g
Pumpkin seeds	10mg	56%	180g
Quinoa (raw)	7.8mg	43%	231g
Sunflower seeds	6.4mg	36%	281g
Cashew nuts (kernel only, plain)	6.2mg	34%	290g
Almonds (whole kernels)	3.7mg	21%	485g
Hazelnuts (kernel only, raw)	3.2mg	18%	562g
Pistachio nuts (kernel only, roasted and salted)	3mg	17%	600g
Walnuts (kernel only)	2.9mg	16%	621g
Milk and milk products
Cocoa powder	10.5mg	58%	171g
Vegetables
Fenugreek leaves (raw)	8.8mg	49%	205g
Mushroom (dried)	7.3mg	41%	247g
Radish leaves (raw)	3.8mg	21%	474g
Soya beans (dried, boiled in unsalted water)	3mg	17%	600g
Endive (raw)	2.8mg	16%	643g
Cereals and cereal products
Wheatgerm	8.1mg	45%	223g
Chapati flour (brown)	4.6mg	26%	389g
Oats porridge (unfortified)	3.6mg	20%	495g
Brown bread rolls (crusty)	3.2mg	18%	562g
Eggs
Chicken egg yolk (boiled)	6.2mg	35%	290g
Fruit
Dried figs (whole fruit)	4.2mg	23%	429g
Dried apricots	4.1mg	23%	439g
Prunes (flesh and skin)	2.9mg	16%	621g
Fish and fish products
Cuttlefish (raw)	3.4mg	19%	529g
Mussels (purchased cooked)	3.2mg	18%	554g

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