Foods high in Iron, Fe

Every food and ingredient below is ranked by measured Iron, Fe content per 100 g, drawn live from 2,158 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Iron, Fe

Ranked by Iron, Fe per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (MG)
1	Spices, thyme, dried	FNDDS ingredient	124
2	Spices, basil, dried	FNDDS ingredient	89.8
3	Spices, marjoram, dried	FNDDS ingredient	82.71
4	Spices, cumin seed	FNDDS ingredient	66.36
5	Babyfood, cereal, oatmeal, dry fortified	FNDDS ingredient	64.1
6	Spices, turmeric, ground	FNDDS ingredient	55
7	Babyfood, cereal, rice, dry fortified	FNDDS ingredient	53.01
8	Babyfood, cereal, barley, dry fortified	FNDDS ingredient	48.21
9	Spices, celery seed	FNDDS ingredient	44.9
10	Spices, coriander leaf, dried	FNDDS ingredient	42.46
11	Cereals, QUAKER, corn grits, instant, plain, dry	FNDDS ingredient	38.75
12	Spices, oregano, dried	FNDDS ingredient	36.8
13	Spices, poultry seasoning	FNDDS ingredient	35.3
14	Babyfood, Multigrain whole grain cereal, dry fortified	FNDDS ingredient	30
15	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	FNDDS ingredient	28.6
16	Cereals, CREAM OF WHEAT, instant, dry	FNDDS ingredient	28.6
17	Seaweed, spirulina, dried	FNDDS ingredient	28.5
18	Cereals, CREAM OF RICE, dry	FNDDS ingredient	28.44
19	Spices, sage, ground	FNDDS ingredient	28.12
20	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	FNDDS ingredient	24.84
21	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	FNDDS ingredient	24.74
22	Cereals, oats, instant, fortified, plain, dry	FNDDS ingredient	24.72
23	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	22.5
24	Babyfood, baked product, finger snacks cereal fortified	FNDDS ingredient	22.5
25	Spices, parsley, dried	FNDDS ingredient	22.04

Lowest in Iron, Fe

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
2149	Beverages, carbonated, tonic water	FNDDS ingredient	0.01
2150	Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water	FNDDS ingredient	0.01
2151	Puddings, vanilla, dry mix, instant	FNDDS ingredient	0.01
2152	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Original fruits	FNDDS ingredient	0.01
2153	Beverages, carbonated, club soda	FNDDS ingredient	0.01
2154	Soup, stock, fish, home-prepared	FNDDS ingredient	0.01
2155	Candies, fondant, prepared-from-recipe	FNDDS ingredient	0.01
2156	Beverages, coffee, brewed, prepared with tap water	FNDDS ingredient	0.01
2157	Buttermilk, low fat	Foundation Food	0.013
2158	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Foundation Food	0.015

More on Iron, Fe

What Iron, Fe is, how it is measured, and where these values come from.

Iron, Fe nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.