Nutrients

Foods High in Iron

Iron is essential for making haemoglobin, which carries oxygen in red blood cells. Iron deficiency is the most common nutritional deficiency worldwide. The recommended daily value is 18mg.

Ranked by Iron content per 100g. Source: USDA FoodData Central .

Thyme

Spices & Seasonings

123.6mg

687% DV

Basil

Spices & Seasonings

89.8mg

499% DV

Marjoram

Spices & Seasonings

82.71mg

460% DV

Seaweed

Proteins

66.38mg

369% DV

Cumin

Spices & Seasonings

66.36mg

369% DV

Turmeric

Spices & Seasonings

55mg

306% DV

Bearded (Oogruk) Seal

Proteins

49.6mg

276% DV

Dill Weed

Spices & Seasonings

48.78mg

271% DV

Bay Leaf

Spices & Seasonings

43mg

239% DV

Meat (Alaska Native) Walrus

Proteins

43mg

239% DV

MALT-O-MEAL Cereals

Proteins

42.88mg

238% DV

RALSTON Corn Biscuits Cereals Ready-To-Eat

Grains & Cereals

38.37mg

213% DV

Anise Seed

Spices & Seasonings

36.96mg

205% DV

Oregano

Spices & Seasonings

36.8mg

204% DV

Unsweetened Cocoa Powder

Proteins

36mg

200% DV

Quaker Instant Oatmeal

Grains & Cereals

35mg

194% DV

Fenugreek

Spices & Seasonings

33.53mg

186% DV

RALSTON CRISP RICE Cereals Ready-To-Eat

Grains & Cereals

32.73mg

182% DV

Tarragon

Spices & Seasonings

32.3mg

179% DV

RALSTON TASTEEOS Cereals Ready-To-Eat

Proteins

32.14mg

179% DV

Rice Cereals Ready-To-Eat

Grains & Cereals

31.7mg

176% DV

Domesticated Duck

Proteins

30.53mg

170% DV

Liver Goose

Proteins

30.53mg

170% DV

QUAKER Cereals

Proteins

30.38mg

169% DV

Kellogg's Frosted Mini-Wheats

Grains & Cereals

30mg

167% DV

POST Cereals Ready-To-Eat

Proteins

30mg

167% DV

Dried Rosemary

Spices & Seasonings

29.25mg

163% DV

QUAKER Oatmeal Squares Cereals Ready-To-Eat

Proteins

29mg

161% DV

Cheerios

Grains & Cereals

28.93mg

161% DV

GENERAL MILLS Cereals Ready-To-Eat

Proteins

28.9mg

161% DV

Frequently Asked Questions

What foods are highest in Iron?

The top foods highest in Iron per 100g are: Thyme (123.6mg/100g), Basil (89.8mg/100g), Marjoram (82.71mg/100g). See the full ranked list above. Data source: USDA FoodData Central.

What is the recommended daily value for Iron?

The recommended daily value (DV) for Iron is 18mg for adults, based on a 2,000 calorie diet.

Why is Iron important?

Iron is essential for making haemoglobin, which carries oxygen in red blood cells. Iron deficiency is the most common nutritional deficiency worldwide. The recommended daily value is 18mg.

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

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FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

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Data reviewed by nutrition scientists

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Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.