-
Cereals, oats, instant, fortified, plain, dry
Weight
100
g
Energy
362
kcal
Iron
(137.3%)
24.72
mg
-
Pork, fresh, variety meats and by-products, liver, raw
Weight
100
g
Energy
134
kcal
Iron
(129.4%)
23.3
mg
-
Pork, fresh, variety meats and by-products, spleen, raw
Weight
100
g
Energy
100
kcal
Iron
(124.0%)
22.32
mg
-
Spices, parsley, dried
Weight
100
g
Energy
292
kcal
Iron
(122.4%)
22.04
mg
-
Spices, paprika
Weight
100
g
Energy
282
kcal
Iron
(117.4%)
21.14
mg
-
Spices, ginger, ground
Weight
100
g
Energy
335
kcal
Iron
(110.0%)
19.8
mg
-
Pork, fresh, variety meats and by-products, lungs, raw
Weight
100
g
Energy
85
kcal
Iron
(105.0%)
18.9
mg
-
Rice bran, crude
Weight
100
g
Energy
316
kcal
Iron
(103.0%)
18.54
mg
-
Spices, fennel seed
Weight
100
g
Energy
345
kcal
Iron
(103.0%)
18.54
mg
-
Thyme, fresh
Weight
100
g
Energy
101
kcal
Iron
(96.9%)
17.45
mg
-
Spices, dill seed
Weight
100
g
Energy
305
kcal
Iron
(90.7%)
16.33
mg
-
Spices, coriander seed
Weight
100
g
Energy
298
kcal
Iron
(90.7%)
16.32
mg
-
Spices, caraway seed
Weight
100
g
Energy
333
kcal
Iron
(90.2%)
16.23
mg
-
Soybeans, mature seeds, raw
Weight
100
g
Energy
446
kcal
Iron
(87.2%)
15.7
mg
-
Seeds, sesame seeds, whole, dried
Weight
100
g
Energy
573
kcal
Iron
(80.8%)
14.55
mg
-
Soy protein isolate
Weight
100
g
Energy
335
kcal
Iron
(80.6%)
14.5
mg
-
Spices, pepper, white
Weight
100
g
Energy
296
kcal
Iron
(79.5%)
14.31
mg
-
Spices, cardamom
Weight
100
g
Energy
311
kcal
Iron
(77.6%)
13.97
mg
-
Spices, mace, ground
Weight
100
g
Energy
475
kcal
Iron
(77.2%)
13.9
mg
-
Cocoa, dry powder, unsweetened
Weight
100
g
Energy
228
kcal
Iron
(77.0%)
13.86
mg
-
Winged beans, mature seeds, raw
Weight
100
g
Energy
409
kcal
Iron
(74.7%)
13.44
mg
-
Mushrooms, morel, raw
Weight
100
g
Energy
31
kcal
Iron
(67.7%)
12.18
mg
-
Chocolate, dark, 70-85% cacao solids
Weight
100
g
Energy
598
kcal
Iron
(66.1%)
11.9
mg
-
Fish, caviar, black and red, granular
Weight
100
g
Energy
264
kcal
Iron
(66.0%)
11.88
mg