-
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
-
Spices, pepper, red or cayenne
Weight
100
g
Energy
318
kcal
Iron
(43.3%)
7.8
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
-
Lamb, variety meats and by-products, liver, raw
Weight
100
g
Energy
139
kcal
Iron
(40.9%)
7.37
mg
-
Seeds, watermelon seed kernels, dried
Weight
100
g
Energy
557
kcal
Iron
(40.4%)
7.28
mg
-
Spices, allspice, ground
Weight
100
g
Energy
263
kcal
Iron
(39.2%)
7.06
mg
-
Beans, yellow, mature seeds, raw
Weight
100
g
Energy
345
kcal
Iron
(38.9%)
7.01
mg
-
Game meat, beaver, raw
Weight
100
g
Energy
146
kcal
Iron
(38.3%)
6.9
mg
-
Beans, pink, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(37.6%)
6.77
mg
-
Mung beans, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(37.4%)
6.74
mg
-
Broadbeans (fava beans), mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(37.2%)
6.7
mg
-
Beans, kidney, red, mature seeds, raw
Weight
100
g
Energy
337
kcal
Iron
(37.2%)
6.69
mg
-
Nuts, cashew nuts, raw
Weight
100
g
Energy
553
kcal
Iron
(37.1%)
6.68
mg
-
Rosemary, fresh
Weight
100
g
Energy
131
kcal
Iron
(36.9%)
6.65
mg