Food

Serving Size

Iron (mg)

soybeans, mature seeds (raw)

1/4 cup (46.5g)

7.30 (41%)

tofu, regular, with calcium sulfate

1/4 block (116g)

6.22 (35%)

morel mushrooms (raw)

3 pieces (38.7g)

4.71 (26%)

hyacinth beans

1/2 cup (97g)

4.44 (25%)

soybeans, mature seeds (cooked)

1/2 cup (86g)

4.42 (25%)

sesame flour, high-fat

1 oz (28.35g)

4.30 (24%)

soy meal, defatted, raw

1/4 cup (30.5g)

4.18 (23%)

sesame meal, partially defatted

1 oz (28.35g)

4.12 (23%)

rice bran, crude

3 tbsp (22.13g)

4.10 (23%)

sesame flour, partially defatted

1 oz (28.35g)

4.05 (23%)

sesame flour, low-fat

1 oz (28.35g)

4.03 (22%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35g)

3.78 (21%)

winged beans

1/2 cup (86g)

3.72 (21%)

teff (uncooked)

1/4 cup (48.25g)

3.68 (20%)

amaranth (uncooked)

1/4 cup (48.25g)

3.67 (20%)

borage (cooked)

100g

3.64 (20%)

cottonseed flour, low fat (glandless)

1 oz (28.35g)

3.57 (20%)

cherries, sour (canned)

1 cup (244g)

3.34 (19%)

lentils

1/2 cup (99g)

3.30 (18%)

spinach (cooked)

1/2 cup (90g)

3.21 (18%)

lentils (sprouted, stir-fried)

100g

3.10 (17%)

prune juice (canned)

8 fl oz (256g)

3.02 (17%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5g)

2.98 (17%)

borage (raw)

1 cup (89g)

2.94 (16%)

moth beans

1/2 cup (88.5g)

2.78 (15%)

sesame butter, tahini (roasted)

2 tbsp (30g)

2.69 (15%)

sesame seeds, whole (roasted)

2 tbsp (18g)

2.66 (15%)

sesame seeds, whole (dried)

2 tbsp (18g)

2.62 (15%)

amaranth grain (cooked)

1/2 cup (123g)

2.58 (14%)

teff (cooked)

1/2 cup (126g)

2.58 (14%)

wheat flour, white, cake, enriched

1/4 cup (34.25g)

2.51 (14%)

pumpkin/squash seed kernels (dried)

1 oz (28.35g)

2.50 (14%)

lentils (sprouted, raw)

1 cup (77g)

2.47 (14%)

soy flour, defatted

1/4 cup (26.25g)

2.43 (14%)

navy beans

1/2 cup (131g)

2.42 (13%)

chickpeas (garbanzo beans)

1/2 cup (82g)

2.37 (13%)

horned melon

1 fruit (209g)

2.36 (13%)

mung beans (sprouted, stir-fried)

1 cup (124g)

2.36 (13%)

adzuki beans

1/2 cup (115g)

2.30 (13%)

pumpkin/squash seed kernels (roasted)

1 oz (28.35g)

2.29 (13%)

palm hearts (canned)

1/2 cup (73g)

2.28 (13%)

soybeans, green (raw)

1/4 cup (64g)

2.27 (13%)

wheat, soft white

1/4 cup (42g)

2.26 (13%)

yardlong beans

1/2 cup (85.5g)

2.26 (13%)

lima beans, large

1/2 cup (94g)

2.25 (13%)

soybeans, green (cooked)

1/2 cup (90g)

2.25 (13%)

tempeh

1/2 cup (83g)

2.24 (12%)

wheat, hard white

1/4 cup (48g)

2.19 (12%)

yellow bean

1/2 cup (88.5g)

2.19 (12%)

lima beans, baby

1/2 cup (91g)

2.18 (12%)

cowpeas (black-eyed peas)

1/2 cup (85.5g)

2.15 (12%)

navy beans

1/2 cup (91g)

2.15 (12%)

corn flour, masa, enriched, white

1/4 cup (28.5g)

2.13 (12%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5g)

2.13 (12%)

navy beans (sprouted, cooked)

100g

2.11 (12%)

sorghum

1/4 cup (48g)

2.11 (12%)

lima beans, immature seeds

1/2 cup (85g)

2.08 (12%)

great northern beans (canned)

1/2 cup (131g)

2.06 (11%)

refried beans, vegetarian

1/2 cup (121g)

2.06 (11%)

watermelon seed kernels (dried)

1 oz (28.35g)

2.06 (11%)

kamut (uncooked)

1/4 cup (46.5g)

2.05 (11%)

chard, swiss (cooked)

1/2 cup (87.5g)

1.98 (11%)

kidney beans

1/2 cup (88.5g)

1.96 (11%)

pink beans

1/2 cup (84.5g)

1.94 (11%)

quinoa (uncooked)

1/4 cup (42.5g)

1.94 (11%)

spelt (uncooked)

1/4 cup (43.5g)

1.93 (11%)

sunflower seed kernels (toasted)

1 oz (28.35g)

1.93 (11%)

barley malt flour

1/4 cup (40.5g)

1.91 (11%)

cashew nuts (raw)

1 oz (28.35g)

1.89 (11%)

great northern beans

1/2 cup (88.5g)

1.89 (11%)

tamarind nectar (canned)

8 fl oz (251g)

1.88 (10%)

chrysanthemum, garland (cooked)

1/2 cup (50g)

1.87 (10%)

potato (baked, with skin)

1 medium (173g)

1.87 (10%)

coconut milk (canned)

1/4 cup (56.5g)

1.86 (10%)

cranberry (roman) beans

1/2 cup (88.5g)

1.85 (10%)

potato, russet (baked, with skin)

1 medium (173g)

1.85 (10%)

oats

1/4 cup (39g)

1.84 (10%)

semolina (enriched)

1/4 cup (41.75g)

1.82 (10%)

black beans

1/2 cup (86g)

1.81 (10%)

soy flour, low-fat

1/4 cup (22g)

1.80 (10%)

pinto beans

1/2 cup (85.5g)

1.79 (10%)

pinto beans (canned)

1/2 cup (120g)

1.75 (10%)

kamut (cooked)

1/2 cup (86g)

1.73 (10%)

thyme, dried

1 tsp (1.4g)

1.73 (10%)

wheat, hard red spring

1/4 cup (48g)

1.73 (10%)

cashew nuts (oil roasted)

1 oz (28.35g)

1.72 (10%)

cornmeal, degermed, enriched, white

1/4 cup (39.25g)

1.71 (10%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25g)

1.71 (10%)

dandelion greens (raw)

1 cup (55g)

1.71 (10%)