<- Top 10 Foods Highest in Calcium

Top Ten Foods Highest in Magnesium ->

Top 10 Foods Highest in Iron

Iron is an essential mineral used to transport oxygen to all parts of our body. A deficiency in iron causes anemia and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy, though non-heme (plant) iron is perhaps better regulated than heme (meat) iron. The current recommended daily allowance for iron is 18 milligrams (mg). Iron supplements are also available.

---

#1: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and iron is no exception. Dried Thyme contains the most with 124mg per 100g serving, or 687% of the RDA. That is 3.71mg (21% RDA) per tablespoon of dried thyme. It is followed by Dried Parsley: 544% RDA per 100g, 11% RDA per Tblsp, Dried Spearmint: 486% RDA per 100g, 10% RDA per Tblsp, Dried Marjoram (460% RDA per 100g), Cumin Seed (369% RDA), Dried Dill (271%RDA), Dried Oregano (244% RDA), Bay Leaf (239% RDA), Dried Coriander (236% RDA), Dried Basil (233% RDA), Ground Tumeric (230% RDA), Ground Savory (210% RDA), Anise Seed (205% RDA), Fenugreek Seed (186% RDA), Dried Terragon (179% RDA), Dried Chervil (179% RDA), Dried Rosemary (163% RDA), and Black Pepper (160% RDA).
Click to see complete nutrition facts

#2: Cocoa Powder and Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. In the case of iron it is pure cocoa powder without any cocoa fat, milk, or sugar that provides the most iron with 36mg in a 100g serving, or 200% of the RDA. That is 1.8mg of iron per tablespoon of cocao powder, or 10% of the RDA. Unsweetened baking chocolate provides 17.4mg/100g (97% RDA), or 23mg (128% RDA) per grated cup. Most sweetened milk chocolates will provide around 2.35mg/100g (13% RDA), or 1mg (6% RDA) of iron in an average 1.5 ounce bar.
Click to see complete nutrition facts

#3: Liver
Liver is a vitamin rich food, and it is packed with iron. In the early 1900s liver was prescribed as a cure for anemia, and as a supplement for pregnant ladies. Duck liver (Foie gras) provides the most iron with 30.53mg (170% RDA) per 100g serving, or 13.4mg (75% RDA) per liver. It is followed by pork liver which contains 17.92mg (100% RDA) or 15.2mg (85% RDA) in a 3 oz serving, Chicken Liver (72% RDA per 100g), Turkey Liver (67% RDA), Lamb Liver (57% RDA), and Beef Liver (36% RDA).
Click to see complete nutrition facts

#4: Clams, Oysters, and Mussels
Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most iron with 28mg (155% RDA) per 100g serving, or about 27mg (150% RDA) in 10 small clams. Oysters provide 12mg (67% RDA) per 100g serving, or 5mg (28% RDA) in 6 medium sized oysters. Mussels provide 6.72mg (37% RDA) per 100g, or 5.7mg (32% RDA) in a 3oz serving.
Click to see complete nutrition facts

#5:Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 15mg (83% RDA) of iron per 100g serving, 20.66mg (115% RDA) per cup, and 4.2mg (23% RDA) in a 1 ounce serving of about 142 seeds. If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and dry them yourself. The dried seeds contain more iron than roasted, so try to find dried if possible.
Click to see complete nutrition facts. Buy Pumpkin Seeds from Amazon

#6: Sesame Butter (Tahini) and Seeds
Sesame butter, also called Tahini, is a common ingredient in the Mediterranean dish, Hummus. Toasted Sesame seeds provide 14.8mg (82% RDA) of iron per 100g serving, or 4.1mg (23% RDA) per ounce. Sesame Butter provides 8.95mg of iron (50% RDA) per 100 gram serving, or 1.3mg 7% RDA per Tblsp.
Click to see complete nutrition facts

#7: Caviar (Fish Eggs)
Caviar is most often eaten as hors d'oeuvres, garnishes, or spreads, and is more affordable than people think. 100 grams of Caviar will provide 11.88mg (66% RDA) of iron, 3.3mg (19% RDA) per ounce, and 1.9mg (11% RDA) of iron per Tblsp of caviar.
Click to see complete nutrition facts. Buy Caviar from Amazon.com

#8: Sun Dried Tomatoes
Sun Dried Tomatoes are delicious in a sandwich or as an ingredient in pasta sauce. 100 grams (about 2 cups) will provide 9.09mg or 51% of the RDA. One cup will provide 4.9mg (27% RDA), and one piece will provide 0.2mg (1% RDA) of iron.
Click to see complete nutrition facts.

#9: Sunflower Seeds
Sunflower seeds are the number one source of vitamin E, and a good source of thiamin, and magnesium. Sunflower seeds provide 5.3mg (29% RDA) of iron per 100 gram serving, or 7.4mg (41% RDA) per cup.
Click to see complete nutrition facts.

#10: Dried Apricots
Most common as a snack, dried apricots can also be chopped and served in a salad. A good source of fiber and potassium, apricots also provide 6.31mg (35%RDA) of iron per 100g serving (about 20 dried apricots). That is 7.5mg (42% RDA) per cup.
Click to see complete nutrition facts

---

Other Iron Rich Foods (Non-Heme)

Kidney Beans	2.2mg (12% RDA) per 100 gram serving	3.9mg (22% RDA) per cup (177 grams)	0.24mg (1% RDA) per tablespoon (11 grams)	Click to see complete nutrition facts for Boiled Kidney Beans
Soybeans (Edamame)	5.1mg (29% RDA) per 100 gram serving	8.8mg (49% RDA) per cup (172 grams)	0.6mg (3% RDA) per tablespoon (11 grams)	Click to see complete nutrition facts for Boiled Soybeans (Edamame)
Lentils	3.3mg (19% RDA) per 100 gram serving	6.6mg (37% RDA) per cup (198 grams)	0.4mg (2% RDA) per tablespoon (12 grams)	Click to see complete nutrition facts for Boiled Lentils
Lima Beans	2.4mg (13% RDA) per 100 gram serving	4.5mg (25% RDA) per cup (188 grams)	0.3mg (2% RDA) per tablespoon (12 grams)	Click to see complete nutrition facts for Boiled Lima Beans
Navy Beans	2.4mg (13% RDA) per 100 gram serving	4.3mg (24% RDA) per cup (182 grams)	2.1mg (12% RDA) in half a cup (91 grams)	Click to see complete nutrition facts for Boiled Navy Beans
Black Beans (Frijoles Negros)	2.1mg (12% RDA) per 100 gram serving	3.6mg (20% RDA) per cup (172 grams)	1.8mg (10% RDA) in half a cup (86 grams)	Click to see complete nutrition facts for Boiled Black Beans
Pinto Beans	2.1mg (12% RDA) per 100 gram serving	3.6mg (20% RDA) per cup (171 grams)	1.8mg (10% RDA) in half a cup (86 grams)	Click to see complete nutrition facts for Boiled Pinto Beans
Black-Eyed Peas (Cowpeas)	2.5mg (14% RDA) per 100 gram serving	4.3mg (24% RDA) per cup (172 grams)	2.1mg (12% RDA) in half a cup (86 grams)	Click to see complete nutrition facts for Black-Eyed Peas (Cowpeas)
Molasses	4.7mg (26% RDA) per 100 gram serving	15.9mg (88% RDA) per cup (337 grams)	1mg (5% RDA) per tablespoon (20 grams)	Click to see complete nutrition facts for Molasses
Tofu (Firm)	2.7mg (15% RDA) per 100 gram serving	3.4mg (19% RDA) in a half cup (126 grams)	2.2mg (12% RDA) in one quarter of a block (81 grams)	Click to see complete nutrition facts for Tofu (Firm)
Spinach (Cooked)	3.6mg (20% RDA) per 100 gram serving	6.4mg (36% RDA) per cup (180 grams)	3.2mg (18% RDA) in half a cup (90 grams)	Click to see complete nutrition facts for Cooked Spinach
Raisins (Seedless)	1.9mg (10% RDA) per 100 gram serving	3.1mg (17% RDA) per cup (packed) (165 grams)	0.8mg (5% RDA) in a small 1.5oz box (43 grams)	Click to see complete nutrition facts for Seedless Raisins
Whole Wheat Bread	2.4mg (14% RDA) per 100 gram serving	1.4mg (8% RDA) in two slices (56 grams)	0.7mg (4% RDA) per 1oz slice (28 grams)	Click to see complete nutrition facts for Whole Wheat Bread

Even More Iron Rich Foods (Heme)

Beef Lean Chuck Pot Roast	2.9mg (16% RDA) per 100 gram serving	31.7mg (176% RDA) per roast (1095 grams)	2.5mg (14% RDA) per 3oz serving (85 grams)	Click to see complete nutrition facts for Beef Lean Chuck Pot Roast
Turkey Meat (Dark)	2.3mg (13% RDA) per 100 gram serving	2.1mg (12% RDA) per pound of turkey (~91 grams)	3.3mg (18% RDA) per cup (140 grams)	Click to see complete nutrition facts for Turkey Meat (Dark)
Chicken Leg (Roasted)	1.3mg (7% RDA) per 100 gram serving	1.2mg (7% RDA) per leg (99 grams)	1.8mg (10% RDA) per cup (140 grams)	Click to see complete nutrition facts for Roasted Chicken Leg
Chicken Breast (Roasted)	1mg (6% RDA) per 100 gram serving	0.5mg (3% RDA) per breast (52 grams)	1.46mg (8% RDA) per cup (140 grams)	Click to see complete nutrition facts for Roasted Chicken Breast
Tuna (Bluefin)	1.3mg (7% RDA) per 100 gram serving	1.1mg (6% RDA) in a 3oz serving (85 grams)	0.36mg (2% RDA) per ounce (28 grams)	Click to see complete nutrition facts for Bluefin Tuna
Halibut	1mg (6% RDA) per 100 gram serving	0.9mg (5% RDA) in a 3oz serving (85 grams)	1.7mg (9% RDA) in half a fillet (159 grams)	Click to see complete nutrition facts for Halubut (Atlantic and Pacific)
Pork Chops (Loin)	0.9mg (5% RDA) per 100 gram serving	0.8mg (4% RDA) in a 3oz serving (85 grams)	0.7mg (4% RDA) per pork chop (79 grams)	Click to see complete nutrition facts for Pork Loin (Chops)
White Tuna (Canned)	1mg (5% RDA) per 100 gram serving	0.8mg (5% RDA) in a 3oz serving (85 grams)	1.7mg (9% RDA) per can (172 grams)	Click to see complete nutrition facts for Canned White Tuna
Shrimp (Prawns/Camarones)	3.1mg (17% RDA) per 100 gram serving	2.6mg (15% RDA) in a 3oz serving (85 grams)	0.7mg (4% RDA) in four large shrimp (22 grams)	Click to see complete nutrition facts for Canned White Tuna

Heme Iron vs. Non-Heme Iron

• Non-heme iron comes from plant foods, heme iron comes from animal foods
• Heme iron can be absorbed more effciently by the body
• The body can better regulate absorption of non-heme iron, helping to protect against toxic effects

Recipes High in Iron

Low Sugar Chocolate Banana Pudding
Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Sauteed Lima Beans with Balsamic Vinegar
Vegetarian Gumbo with Navy Beans
Pumpkin Soup with Yellow Split Peas
Lentil Soup