High-iron foods
50
Foods with at least 3.5 mg of iron per 100 g, sorted from the highest density down. The daily target is around 8 mg for men and 18 mg for menstruating women; plant-based diets in particular benefit from focused iron sources.
Marjoram
27213743
Mixed herbs
26112723
Cumin seed
427182244
Ground turmeric
31210367
Turmeric
29110344
Bay leaf
3138849
Cilantro
27922542
Anise seeds
337181650
Oregano
2659469
Fenugreek seed
32323658
Tarragon
29523743
Paprika
282141354
Chives freeze-dried
31121464
Nori seaweed
3034742
Fennel
326161513
Thyme
1016211
Coriander (cilantro)
298121813
Caraway seed
334201512
Yeast
1693324
White pepper
29610269
Cardamom
31211768
Cardamom seed
29511734
Ground mace
47573251
Morel mushroom
31315
Spearmint
44318
Cloves
27461332
Hulled hemp seed
58433478
Saffron
31011662
Ancho pepper
28112851
Cuttlefish
1583212
Hare
1923080
Tahini paste
60719591
Pasilla pepper
345121651
Poppy seed
525184214
Koyadofu tofu
480483015
Octopus
1563024
Oat bran
30811465
Oyster
16319510
Sun-dried tomato
25814356
Ox liver
1282042
Irish moss
492012
Stornoway black pudding
297142017
Mint
54415
Cinnamon
2474181
Lemon grass (citronella)
992025
Weet-Bix
36212267
Marmite
25022130
Leberwurst
32013283
Cayenne pepper
318121732
Pork liver
1892674
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