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The information on this site is from academic and research studies. Applicability to humans must be determined by a licensed medical professional.

Nutrient : Iron, Fe

A Zero(0) indicates trace amounts.

Bacteria Impacted By

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Spices and Herbs Spices, marjoram, dried Origanum majorana 82.71
Spices, celery seed Apium graveolens 44.9
Spices, parsley, dried Petroselinum crispum 22.04
Thyme, fresh Thymus vulgaris 17.45
Sweets Baking chocolate, unsweetened, squares 17.4
Cocoa, dry powder, unsweetened, processed with alkali 15.52
Cocoa, dry powder, unsweetened 13.86
Spices and Herbs Spices, saffron Crocus sativus 11.1
Legumes and Legume Products Beans, white, mature seeds, raw Phaseolus vulgaris 10.44
Beans, kidney, red, mature seeds, raw Phaseolus vulgaris 6.69
Spices and Herbs Rosemary, fresh Rosmarinus officinalis 6.65
Dill weed, fresh Anethum graveolens 6.59
Legumes and Legume Products Lentils, raw Lens culinaris 6.51
Fruits and Fruit Juices Olives, ripe, canned (small-extra large) Olea europaea 6.28
Vegetables and Vegetable Products Parsley, fresh Petroselinum crispum 6.2
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 6.05
Spices and Herbs Peppermint, fresh Mentha x piperita L. nothosubsp. piperita 5.08
Legumes and Legume Products Beans, pinto, mature seeds, raw Phaseolus vulgaris 5.07
Beans, black, mature seeds, raw Phaseolus vulgaris 5.02
Nut and Seed Products Nuts, hazelnuts or filberts Corylus spp. 4.7
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Cicer arietinum 4.31
Cereal Grains and Pasta Buckwheat flour, whole-groat 4.06
Vegetables and Vegetable Products Drumstick (horseradish tree) leaves, raw Moringa oleifera 4
Nut and Seed Products Nuts, pistachio nuts, raw Pistacia vera 3.92
Nuts, almonds Prunus dulcis 3.71
Nuts, macadamia nuts, raw Macadamia integrifolia, M. tetraphylla 3.69
Cereal Grains and Pasta Barley, hulled Hordeum vulgare L. 3.6
Vegetables and Vegetable Products Soybeans, green, raw Glycine max 3.55
Spices and Herbs Basil, fresh Ocimum basilicum 3.17
Vegetables and Vegetable Products Lima beans, immature seeds, raw Phaseolus lunatus 3.14
Nut and Seed Products Nuts, pine nuts, pinyon, dried Pinus edulis 3.06
Legumes and Legume Products Beans, kidney, red, mature seeds, cooked, boiled, without salt 2.94
Carob flour Ceratonia siliqua 2.94
Nut and Seed Products Nuts, walnuts, english Juglans regia 2.91
Vegetables and Vegetable Products Spinach, raw Spinacia oleracea 2.71
Nut and Seed Products Nuts, pecans Carya illinoinensis 2.53
Baked Products Bread, whole-wheat, commercially prepared 2.47
Cereal Grains and Pasta Buckwheat groats, roasted, dry 2.47
Nut and Seed Products Nuts, brazilnuts, dried, unblanched Bertholletia excelsa 2.43
Vegetables and Vegetable Products Dock, raw Rumex spp. 2.4
Sweets Candies, milk chocolate 2.35
Vegetables and Vegetable Products Amaranth leaves, cooked, boiled, drained, without salt 2.26
Taro leaves, raw Colocasia esculenta 2.25
Cereal Grains and Pasta Buckwheat Fagopyrum esculentum Moench 2.2
Vegetables and Vegetable Products Asparagus, raw Asparagus officinalis 2.14
Broccoli raab, raw Brassica ruvo 2.14
Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 2.1
Peas, edible-podded, raw Pisum sativum 2.08
Purslane, raw Portulaca oleracea 1.99
Broadbeans, immature seeds, raw Vicia faba 1.9
Spinach, frozen, chopped or leaf, unprepared 1.89
Fruits and Fruit Juices Mulberries, raw Morus nigra 1.85
Vegetables and Vegetable Products Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 1.8
Fruits and Fruit Juices Raisins, seedless Vitis vinifera 1.79
Vegetables and Vegetable Products Tomato products, canned, puree, without salt added 1.78
Coriander (cilantro) leaves, raw Coriandrum sativum 1.77
Garlic, raw Allium sativum 1.7
Spices and Herbs Capers, canned Capparis spinosa 1.67
Vegetables and Vegetable Products Mustard greens, raw Brassica juncea 1.64
Legumes and Legume Products Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 1.61
Vegetables and Vegetable Products Kale, raw Brassica oleracea (Acephala Group) 1.6
Chives, raw Allium schoenoprasum 1.6
Fruits and Fruit Juices Elderberries, raw Sambucus spp. 1.6
Currants, european black, raw Ribes nigrum 1.54
Vegetables and Vegetable Products Peas, green, frozen, unprepared 1.53
Peas, green, frozen, cooked, boiled, drained, without salt 1.52
Legumes and Legume Products Peanuts, all types, oil-roasted, with salt 1.52
Vegetables and Vegetable Products Broadbeans, immature seeds, cooked, boiled, drained, without salt 1.5
Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 1.48
Peas, green, raw Pisum sativum 1.47
Sauerkraut, canned, solids and liquids 1.47
Arugula, raw Eruca sativa 1.46
Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 1.4
Cress, garden, raw Lepidium sativum 1.3
Beans, snap, yellow, cooked, boiled, drained, without salt 1.28
Artichokes, (globe or french), raw Cynara scolymus 1.28
Broccoli raab, cooked 1.27
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 1.24
Onions, welsh, raw Allium fistulosum 1.22
Arrowhead, cooked, boiled, drained, without salt 1.21
Brussels sprouts, cooked, boiled, drained, without salt 1.2
Lettuce, red leaf, raw Lactuca sativa var. crispa 1.2
Peppers, hot chili, green, raw Capsicum frutescens 1.2
Vinespinach, (basella), raw Basella alba 1.2
Cereal Grains and Pasta Rice, white, long-grain, regular, cooked 1.2
Beverages Cocoa mix, powder 1.19
Vegetables and Vegetable Products Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 1.18
Taro leaves, cooked, steamed, without salt 1.18
Legumes and Legume Products Beans, kidney, all types, mature seeds, canned 1.17
Vegetables and Vegetable Products Lotus root, raw Nelumbo nucifera 1.16
Fruits and Fruit Juices Raspberry juice concentrate 1.16
Vegetables and Vegetable Products Cowpeas (blackeyes), immature seeds, raw Vigna unguiculata Subsp. Unguiculata 1.1
Turnip greens, raw Brassica rapa (Rapifera Group) 1.1
Fruits and Fruit Juices Raspberries, puree, seedless 1.08
Vegetables and Vegetable Products Potatoes, Russet, flesh and skin, baked 1.07
Beans, snap, yellow, raw Phaseolus vulgaris 1.04
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 1.04
Beans, snap, green, raw Phaseolus vulgaris 1.03
Fruits and Fruit Juices Dates, deglet noor Phoenix dactylifera 1.02
Legumes and Legume Products Broadbeans (fava beans), mature seeds, canned 1
Vegetables and Vegetable Products Yardlong bean, cooked, boiled, drained, without salt 0.98
Fruits and Fruit Juices Raisins, golden seedless Vitis vinifera 0.98
Vegetables and Vegetable Products Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 0.97
Sweet potato leaves, raw Ipomoea batatas 0.97
Alfalfa seeds, sprouted, raw Medicago sativa 0.96
Nut and Seed Products Nuts, chestnuts, european, raw, peeled 0.94
Fruits and Fruit Juices Plums, dried (prunes), uncooked 0.93
Vegetables and Vegetable Products Asparagus, cooked, boiled, drained 0.91
Mung beans, mature seeds, sprouted, raw Vigna radiata 0.91
Chicory greens, raw Cichorium intybus 0.9
Carrots, baby, raw Daucus carota 0.89
Beans, snap, green, canned, regular pack, drained solids 0.89
Fruits and Fruit Juices Kumquats, raw Fortunella spp. 0.86
Vegetables and Vegetable Products Peppers, serrano, raw Capsicum anuum 0.86
Radish seeds, sprouted, raw Raphanus sativus 0.86
Lettuce, green leaf, raw Lactuca sativa var. crispa 0.86
Beans, snap, green, frozen, all styles, unprepared 0.85
Endive, raw Cichorium endivia 0.83
Potato, flesh and skin, raw Solanum tuberosum 0.81
Broccoli, frozen, chopped, unprepared 0.81
Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 0.8
Cabbage, red, raw Brassica oleracea (Capitata Group) 0.8
Beets, raw Beta vulgaris 0.8
Pumpkin, raw Cucurbita spp. 0.8
Cress, garden, cooked, boiled, drained, without salt 0.8
New Zealand spinach, raw Tetragonia tetragonioides 0.8
Mushrooms, canned, drained solids 0.79
Fruits and Fruit Juices Raspberries, frozen, red, unsweetened 0.76
Strawberries, frozen, unsweetened 0.75
Vegetables and Vegetable Products Broccoli, raw Brassica oleracea var. italica 0.73
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 0.73
Vegetables and Vegetable Products Potatoes, red, flesh and skin, raw Solanum tuberosum 0.73
Fennel, bulb, raw Foeniculum vulgare 0.73
Taro, cooked, without salt 0.72
Sweet potato, cooked, boiled, without skin 0.72
Fruits and Fruit Juices Custard-apple, (bullock's-heart), raw Annona reticulata 0.71
Vegetables and Vegetable Products Celeriac, raw Apium graveolens 0.7
Fruits and Fruit Juices Quinces, raw Cydonia oblonga 0.7
Vegetables and Vegetable Products Potatoes, red, flesh and skin, baked 0.7
Fruits and Fruit Juices Raspberries, raw Rubus spp. 0.69
Raspberries, puree, with seeds 0.69
Vegetables and Vegetable Products Tomatoes, red, ripe, cooked 0.68
Broccoli, cooked, boiled, drained, without salt 0.67
Beans, snap, green, frozen, cooked, boiled, drained without salt 0.66
Cabbage, red, cooked, boiled, drained, without salt 0.66
Beans, snap, green, cooked, boiled, drained, without salt 0.65
Carrots, canned, regular pack, drained solids 0.64
Potatoes, white, flesh and skin, baked 0.64
Sweet potato leaves, cooked, steamed, without salt 0.63
Okra, raw Abelmoschus esculentus 0.62
Fruits and Fruit Juices Cranberry sauce, jellied, canned, OCEAN SPRAY 0.62
Blackberries, raw Rubus spp. 0.62
Vegetables and Vegetable Products Sweet potato, raw, unprepared Ipomoea batatas 0.61
Fruits and Fruit Juices Lemons, raw, without peel Citrus limon 0.6
Limes, raw Citrus latifolia 0.6
Soursop, raw Annona muricata 0.6
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 0.59
Vegetables and Vegetable Products Parsnips, raw Pastinaca sativa 0.59
Tomatoes, red, ripe, canned, packed in tomato juice 0.57
Radicchio, raw Cichorium intybus 0.57
Fats and Oils Oil, olive, salad or cooking 0.56
Fruits and Fruit Juices Avocados, raw, all commercial varieties Persea americana 0.55
Vegetables and Vegetable Products Taro, raw Colocasia esculenta 0.55
Fruits and Fruit Juices Apricots, canned, water pack, without skin, solids and liquids 0.54
Vegetables and Vegetable Products Cauliflower, frozen, unprepared 0.54
Fruits and Fruit Juices Cherries, sour, red, frozen, unsweetened 0.53
Vegetables and Vegetable Products Potatoes, white, flesh and skin, raw Solanum tuberosum 0.52
Corn, sweet, yellow, raw 0.52
Yam, cooked, boiled, drained, or baked, without salt 0.52
Onions, young green, tops only Allium cepa 0.51
Mushrooms, white, raw Agaricus bisporus 0.5
Tomatoes, yellow, raw Lycopersicon esculentum 0.49
Sweets Jams and preserves, apricot 0.49
Fruits and Fruit Juices Olives, pickled, canned or bottled, green 0.49
Jujube, raw Ziziphus jujuba 0.48
Vegetables and Vegetable Products Cabbage, raw Brassica oleracea (Capitata Group) 0.47
Collards, raw Brassica oleracea var. viridis 0.47
Beverages Alcoholic beverage, wine, table, red 0.46
Vegetables and Vegetable Products Peppers, sweet, yellow, raw Capsicum annuum 0.46
Rutabagas, raw Brassica napus var. napobrassica 0.44
Peppers, sweet, red, raw 0.43
Cauliflower, raw Brassica oleracea (Botrytis Group) 0.42
Cauliflower, frozen, cooked, boiled, drained, without salt 0.41
Fruits and Fruit Juices Strawberries, raw Fragaria X ananassa 0.41
Cranberry sauce, canned, sweetened 0.41
Vegetables and Vegetable Products Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 0.41
Kohlrabi, raw Brassica oleracea (Gongylodes Group) 0.4
Radishes, oriental, raw Raphanus sativus (Longipinratus Group) 0.4
Cabbage, savoy, raw Brassica oleracea (Capitata Group) 0.4
Fruits and Fruit Juices Cranberries, dried, sweetened 0.39
Apricots, raw Prunus armeniaca 0.39
Vegetables and Vegetable Products Juice, tomato, canned, without salt added 0.39
Cabbage, savoy, cooked, boiled, drained, without salt 0.38
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 0.38
Fruits and Fruit Juices Figs, raw Ficus carica 0.37
Vegetables and Vegetable Products Squash, summer, zucchini, includes skin, raw 0.37
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 0.37
Gourd, dishcloth (towelgourd), raw Luffa aegyptiaca 0.36
Fruits and Fruit Juices Cherries, sweet, raw Prunus avium 0.36
Vegetables and Vegetable Products Catsup 0.35
Carrots, cooked, boiled, drained, without salt 0.34
Radishes, raw Raphanus sativus 0.34
Peppers, sweet, green, raw Capsicum annuum 0.34
Fruits and Fruit Juices Cherries, sour, red, raw Prunus cerasus 0.32
Vegetables and Vegetable Products Cauliflower, cooked, boiled, drained, without salt 0.32
Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 0.31
Fruits and Fruit Juices Gooseberries, raw Ribes spp. 0.31
Kiwifruit, green, raw Actinidia deliciosa 0.31
Pineapple juice, canned, unsweetened, without added ascorbic acid 0.31
Vegetables and Vegetable Products Carrots, raw Daucus carota 0.3
Fruits and Fruit Juices Pomegranates, raw Punica granatum 0.3
Prickly pears, raw Opuntia spp. 0.3
Pineapple, raw, all varieties Ananas comosus 0.29
Nut and Seed Products Nuts, coconut water (liquid from coconuts) 0.29
Vegetables and Vegetable Products Cucumber, with peel, raw Cucumis sativus 0.28
Fruits and Fruit Juices Pineapple, raw, extra sweet variety Ananas comosus 0.28
Nectarines, raw Prunus persica var. nucipersica 0.28
Blueberries, cultivated (highbush), raw Vaccinium spp. 0.28
Peaches, canned, heavy syrup, drained 0.27
Vegetables and Vegetable Products Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 0.27
Beverages Alcoholic beverage, wine, table, white 0.27
Vegetables and Vegetable Products Onions, sweet, raw Allium cepa 0.26
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 0.26
Papayas, raw Carica papaya 0.25
Peaches, raw Prunus persica 0.25
Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 0.25
Vegetables and Vegetable Products Peppers, jalapeno, raw Capsicum anuum 0.25
Beverages Alcoholic beverage, wine, dessert, sweet 0.24
Vegetables and Vegetable Products Onions, cooked, boiled, drained, without salt 0.24
Dairy and Egg Products Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 0.24
Fruits and Fruit Juices Watermelon, raw Citrullus lanatus 0.24
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 0.23
Cranberries, raw Vaccinium macrocarpon 0.23
Vegetables and Vegetable Products Eggplant, raw Solanum melongena 0.23
Fruits and Fruit Juices Rhubarb, raw Rheum rhabarbarum 0.22
Melons, cantaloupe, raw Cucumis melo 0.21
Vegetables and Vegetable Products Onions, raw Allium cepa 0.21
Watercress, raw Nasturtium officinale 0.2
Fruits and Fruit Juices Pitanga, (surinam-cherry), raw Eugenia uniflora 0.2
Juice, orange, raw 0.2
Juice, tangerine, raw 0.2
Juice, grapefruit, white, raw 0.2
Acerola, (west indian cherry), raw Malpighia emarginata 0.2
Juice, grapefruit, pink, raw 0.2
Cranberry sauce, whole, canned, OCEAN SPRAY 0.2
Vegetables and Vegetable Products Celery, raw Apium graveolens 0.2
Fruits and Fruit Juices Blueberries, frozen, unsweetened 0.18
Pears, raw Pyrus communis 0.18
Plums, raw Prunus spp. 0.17
Melons, honeydew, raw Cucumis melo 0.17
Vegetables and Vegetable Products Cabbage, cooked, boiled, drained, without salt 0.17
Beverages Cocoa mix, powder, prepared with water 0.17
Fruits and Fruit Juices Mangos, raw Mangifera indica 0.16
Tangerines, (mandarin oranges), raw Citrus reticulata 0.15
Apples, Granny Smith, raw, with skin 0.15
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 0.14
Juice, orange, chilled, includes from concentrate 0.13
Oranges, raw, navels Citrus sinensis 0.13
Apples, Golden Delicious, raw, with skin 0.13
Apples, Gala, raw, with skin 0.12
Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 0.12
Apples, raw, with skin Malus domestica 0.12
Apples, Red Delicious, raw. with skin 0.11
Pummelo, raw Citrus maxima 0.11
Juice, pomegranate, bottled 0.1
Apples, Fuji, raw, with skin 0.1
Oranges, raw, all commercial varieties Citrus sinensis 0.1
Juice, Cranberry cocktail, bottled 0.1
Juice, lime, raw 0.09
Juice, lemon, raw 0.08
Juice, grapefruit, white, canned, unsweetened 0.08
Grapefruit, raw, pink and red, all areas Citrus paradisi 0.08
Juice, orange, frozen concentrate, unsweetened, diluted with 3 volume water 0.08
Apples, raw, without skin Malus domestica 0.07
Grapefruit, raw, white, all areas Citrus paradisi 0.06
Juice, lemon, canned or bottled 0.06
Beverages Tea, black, brewed, prepared with tap water, decaffeinated 0.02
Tea, black, brewed, prepared with tap water 0.02
Alcoholic beverage, beer, regular, all 0.02
Tea, instant, unsweetened, powder, prepared 0.01
Coffee, brewed from grounds, prepared with tap water 0.01

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