-
Veal, variety meats and by-products, spleen, raw
Weight
100
g
Energy
98
kcal
Iron
(51.8%)
9.32
mg
-
Chicken, liver, all classes, raw
Weight
100
g
Energy
119
kcal
Iron
(49.9%)
8.99
mg
-
Turkey, all classes, liver, raw
Weight
100
g
Energy
128
kcal
Iron
(49.7%)
8.94
mg
-
Seaweed, irishmoss, raw
Weight
100
g
Energy
49
kcal
Iron
(49.4%)
8.9
mg
-
Seeds, pumpkin and squash seed kernels, dried
Weight
100
g
Energy
559
kcal
Iron
(49.0%)
8.82
mg
-
Beans, black turtle, mature seeds, raw
Weight
100
g
Energy
339
kcal
Iron
(48.3%)
8.7
mg
-
Beans, kidney, royal red, mature seeds, raw
Weight
100
g
Energy
329
kcal
Iron
(48.3%)
8.7
mg
-
Yardlong beans, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(47.8%)
8.61
mg
-
Natto
Weight
100
g
Energy
211
kcal
Iron
(47.8%)
8.6
mg
-
Corn flour, yellow, masa, enriched
Weight
100
g
Energy
363
kcal
Iron
(47.2%)
8.5
mg
-
Baobab powder
Weight
100
g
Energy
250
kcal
Iron
(46.8%)
8.42
mg
-
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Weight
100
g
Energy
336
kcal
Iron
(45.9%)
8.27
mg
-
Soy flour, low-fat
Weight
100
g
Energy
372
kcal
Iron
(45.6%)
8.2
mg
-
Beans, kidney, all types, mature seeds, raw
Weight
100
g
Energy
333
kcal
Iron
(45.6%)
8.2
mg
-
Lemon grass (citronella), raw
Weight
100
g
Energy
99
kcal
Iron
(45.4%)
8.17
mg
-
Chocolate, dark, 45- 59% cacao solids
Weight
100
g
Energy
546
kcal
Iron
(44.6%)
8.02
mg
-
Seeds, hemp seed, hulled
Weight
100
g
Energy
553
kcal
Iron
(44.2%)
7.95
mg
-
Beans, small white, mature seeds, raw
Weight
100
g
Energy
336
kcal
Iron
(42.9%)
7.73
mg
-
Seeds, chia seeds, dried
Weight
100
g
Energy
486
kcal
Iron
(42.9%)
7.72
mg
-
Teff, uncooked
Weight
100
g
Energy
367
kcal
Iron
(42.4%)
7.63
mg
-
Amaranth grain, uncooked
Weight
100
g
Energy
371
kcal
Iron
(42.3%)
7.61
mg
-
Mungo beans, mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(42.1%)
7.57
mg
-
Lima beans, large, mature seeds, raw
Weight
100
g
Energy
338
kcal
Iron
(41.7%)
7.51
mg
-
Lentils, pink or red, raw
Weight
100
g
Energy
358
kcal
Iron
(41.1%)
7.39
mg