This page on Iron, Fe is currently marked as in-progress. We are still adding more information.

Iron, Fe

Essential nutrient
User Avatar

Iron, Fe Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Spices, thyme, dried 17.6 2.76 32.0
Beef, variety meats and by-products, spleen, raw 16.7 1.05 12.5
Lamb, variety meats and by-products, spleen, raw 16.3 1.01 12.6
Mushrooms, morel, raw 15.4 0.31 4.0
Spices, basil, dried 15.1 2.33 27.2
Oopah (tunicate), whole animal (Alaska Native) 12.0 0.67 6.6
Spearmint, dried 11.9 2.85 35.2
Spices, marjoram, dried 11.8 2.71 27.4
Beef, variety meats and by-products, spleen, cooked, braised 10.5 1.45 17.2
Spearmint, fresh 10.4 0.44 3.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 10.0 0.31 2.3
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 9.8 2.59 18.9
Lamb, variety meats and by-products, spleen, cooked, braised 9.5 1.56 19.4
Whale, beluga, meat, raw (Alaska Native) 8.9 1.11 14.8
Goose, liver, raw 8.8 1.33 18.3
Duck, domesticated, liver, raw 8.6 1.36 17.2
Pork, fresh, variety meats and by-products, spleen, raw 8.5 1.00 12.3
Pork, fresh, variety meats and by-products, lungs, raw 8.5 0.85 9.8
Whale, beluga, meat, dried (Alaska Native) 8.4 3.27 47.3
Butterbur, canned 8.0 0.03 0.4
Cockles, raw (Alaska Native) 7.8 0.79 12.3
Parsley, freeze-dried 7.5 2.71 27.2
Spices, dill weed, dried 7.3 2.53 53.4
Chiton, leathery, gumboots (Alaska Native) 7.3 0.83 9.6
Chrysanthemum, garland, cooked, boiled, drained, with salt 7.0 0.20 2.9
Chrysanthemum, garland, cooked, boiled, drained, without salt 7.0 0.20 2.9
Seaweed, irishmoss, raw 6.8 0.49 11.8
Spices, cumin seed 6.6 3.75 43.7
Spices, turmeric, ground 6.6 3.12 51.7
Pork, fresh, variety meats and by-products, liver, raw 6.5 1.34 18.4
Thyme, fresh 6.4 1.01 13.6
Parsley, fresh 6.4 0.36 5.0
Walrus, meat, dried (Alaska Native) 6.4 2.51 31.9
Cabbage, kimchi 6.2 0.15 1.4
Pork, fresh, variety meats and by-products, lungs, cooked, braised 6.2 0.99 11.5
Ascidians (tunughnak) (Alaska Native) 6.1 0.20 2.1
Borage, raw 5.8 0.21 4.1
Spinach, cooked, boiled, drained, without salt 5.7 0.23 3.3
Spinach, cooked, boiled, drained, with salt 5.7 0.23 3.3
Dill weed, fresh 5.7 0.43 7.0
Pumpkin leaves, cooked, boiled, drained, with salt 5.6 0.21 2.7
Pumpkin leaves, cooked, boiled, drained, without salt 5.6 0.21 2.7
Spices, coriander leaf, dried 5.6 2.79 54.0
Mollusks, clam, mixed species, canned, liquid 5.5 0.02 0.3
Pork, fresh, variety meats and by-products, spleen, cooked, braised 5.5 1.49 19.4
Borage, cooked, boiled, drained, without salt 5.3 0.25 4.7
Borage, cooked, boiled, drained, with salt 5.3 0.25 4.7
Seal, bearded (Oogruk), meat, dried (Alaska Native) 5.2 3.51 53.8
Jute, potherb, raw 5.1 0.34 8.9
Spices, savory, ground 5.1 2.72 26.8
Spices, oregano, dried 5.1 2.65 33.8
Seal, ringed, meat (Alaska Native) 5.0 1.42 15.9
Basil, fresh 5.0 0.23 2.7
Spices, bay leaf 5.0 3.13 52.9
LOMA LINDA Redi-Burger, canned, unprepared 5.0 1.46 16.2
Spices, chervil, dried 4.9 2.37 50.8
Lamb, New Zealand, imported, kidney, cooked, soaked and fried 4.8 1.12 15.2
Caribou, liver, raw (Alaska Native) 4.7 1.22 15.2
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 4.5 0.31 7.2
Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 4.4 2.70 40.6
Spinach, raw 4.2 0.23 3.3
Seal, bearded (Oogruk), meat, raw (Alaska Native) 4.2 1.10 15.0
Pumpkin leaves, raw 4.2 0.19 4.7
Beet greens, raw 4.2 0.22 1.7
Seal, ringed, liver (Alaska Native) 4.2 1.16 13.3
Walrus, liver, raw (Alaska Native) 4.1 1.25 15.3
Spices, poultry seasoning 4.1 3.07 59.7
Spices, celery seed 4.1 3.92 39.7
Chard, swiss, cooked, boiled, drained, with salt 4.0 0.20 3.1
Chard, swiss, cooked, boiled, drained, without salt 4.0 0.20 3.1
Hearts of palm, canned 4.0 0.28 3.7
Spices, anise seed 3.9 3.37 45.3
Spices, tarragon, dried 3.9 2.95 55.6
Dock, raw 3.9 0.22 1.4
Pork, fresh, variety meats and by-products, liver, cooked, braised 3.8 1.65 23.2
Turnip greens, canned, solids and liquids 3.8 0.14 1.8
Amaranth leaves, cooked, boiled, drained, without salt 3.8 0.21 5.5
Amaranth leaves, cooked, boiled, drained, with salt 3.8 0.21 5.5
Seaweed, spirulina, raw 3.8 0.26 6.6
Asparagus, raw 3.8 0.20 3.4
Tomato products, canned, sauce, spanish style 3.7 0.33 6.9
Dock, cooked, boiled, drained, without salt 3.7 0.20 1.4
Dock, cooked, boiled, drained, with salt 3.7 0.20 4.0
Cornsalad, raw 3.6 0.21 4.7
Spices, fenugreek seed 3.6 3.23 52.6
Amaranth leaves, raw 3.5 0.23 5.7
Spinach, canned, regular pack, drained solids 3.5 0.23 2.8
Purslane, raw 3.5 0.20 4.5
Mollusks, oyster, eastern, canned 3.4 0.68 8.9
Mollusks, oyster, eastern, farmed, cooked, dry heat 3.4 0.79 12.2
Seaweed, spirulina, dried 3.4 2.90 65.0
Mollusks, oyster, eastern, farmed, raw 3.4 0.59 9.2
Broccoli raab, raw 3.4 0.22 2.3
Asparagus, canned, drained solids 3.3 0.19 2.2
Chrysanthemum leaves, raw 3.3 0.24 1.9
Sea lion, Steller, meat (Alaska Native) 3.3 1.20 14.5
Chrysanthemum, garland, raw 3.3 0.24 1.9
Lettuce, butterhead (includes boston and bibb types), raw 3.3 0.13 1.9
Veal, variety meats and by-products, spleen, raw 3.3 0.98 14.5
Chard, swiss, raw 3.3 0.19 3.1

Top Recipes With Iron, Fe