Food

Serving Size

Iron (mg)

tofu raw, regular with calcium sulfate

1/4 block (116g)

6.22 (35%)

rice bran (raw)

1/4 cup (29.5g)

5.47 (30%)

hyacinth beans

1/2 cup (97g)

4.44 (25%)

soybeans, mature (cooked)

1/2 cup (86g)

4.42 (25%)

pumpkin/squash seeds (dried)

1 oz (28.35g)

4.24 (24%)

quinoa (raw)

1/4 cup (42.5g)

3.93 (22%)

winged beans

1/2 cup (86g)

3.72 (21%)

amaranth (raw)

1/4 cup (48.75g)

3.70 (21%)

thyme, dried leaves

1 tbsp (2.7g)

3.34 (19%)

lentils

1/2 cup (99g)

3.30 (18%)

spinach (cooked)

1/2 cup (90g)

3.21 (18%)

prune juice (canned)

8 fl oz (256g)

3.02 (17%)

spirulina (dried)

10g

2.85 (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%)

lentils, sprouted (raw)

1 cup (77g)

2.47 (14%)

chickpeas (garbanzo beans)

1/2 cup (82g)

2.37 (13%)

adzuki beans

1/2 cup (115g)

2.30 (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%)

wheat, hard white

1/4 cup (48g)

2.19 (12%)

yellow bean

1/2 cup (88.5g)

2.19 (12%)

lima beans large (canned)

1/2 cup (120.5g)

2.18 (12%)

lima beans thin seeded (baby)

1/2 cup (91g)

2.18 (12%)

cowpeas, common

1/2 cup (86g)

2.16 (12%)

navy beans

1/2 cup (91g)

2.15 (12%)

agar (dried)

10g

2.14 (12%)

sorghum (raw)

1/4 cup (48g)

2.11 (12%)

barley, pearled (cooked)

1 cup (157g)

2.09 (12%)

rye flour, dark

1/4 cup (32g)

2.06 (11%)

watermelon seeds (dried)

1 oz (28.35g)

2.06 (11%)

chard, swiss (cooked)

1/2 cup (87.5g)

1.98 (11%)

coconut milk (raw)

1/2 cup (120g)

1.97 (11%)

kidney beans

1/2 cup (88.5g)

1.96 (11%)

coconut meat (raw)

1 cup shredded (80g)

1.94 (11%)

pink beans

1/2 cup (84.5g)

1.94 (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%)

potato (baked, with skin)

1 medium (173g)

1.87 (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%)

black beans

1/2 cup (86g)

1.81 (10%)

wheat germ (crude)

1/4 cup (28.75g)

1.8 (10%)

pinto beans

1/2 cup (85.5g)

1.79 (10%)

bulgur (cooked)

1 cup (182g)

1.75 (10%)

pinto beans (canned)

1/2 cup (120g)

1.75 (10%)

passion-fruit

6 (108g)

1.73 (10%)

thyme, dried ground

1 tsp (1.4g)

1.73 (10%)

wheat, hard red spring

1/4 cup (48g)

1.73 (10%)

asparagus (raw)

5 spears (80g)

1.71 (10%)

dandelion greens (raw)

1 cup (55g)

1.71 (10%)

miso

1/4 cup (68.75g)

1.71 (10%)