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Foods Highest in Iron Content
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These foods have the highest
iron content value per unit.
This is an excellent reference
to find out which foods
you may want to consider
as an alternate to plain
rolled oats oatmeal and
find rich iron food.
What is Iron?
How does rich iron food
help me?
Iron plays a key role in
oxygen transport.
When exercising the blood
carries oxygen to the working
muscles. The components
in blood that make this
possible are the red blood
cells (RBC), which contain
a protein called hemoglobin
which binds to oxygen. Iron
is essential to maintaining
adequate hemoglobin levels.
Foods Highest in Iron
(per 200 Calories)
1.PARSLEY,DRIED : 70.9mg Iron
2.WHALE,BELUGA,MEAT,AIR-DRIED,RAW (ALASKA NATIVE) : 58.6mg Iron
3.SPEARMINT,DRIED : 61.4mg Iron
4.MARJORAM,DRIED : 61mg Iron
5.CEREALS RTE,GENERAL MILLS,WHL GRAIN TOTAL : 46mg Iron
6.BABYFOOD,CRL,OATMEAL,W/HONEY,DRY : 34.4mg Iron
7.CUMIN SEED : 35.4mg Iron
8.CEREALS RTE,KELLOGG,KELLOGG'S COMPLETE OAT BRAN FLAKES : 36mg Iron
9.PARSLEY,FREEZE-DRIED : 39.8mg Iron
10.SEAL,BEARDED (OOGRUK),MEAT,AIR-DRIED (ALASKA NATIVE) : 28.3mg Iron
11.DILL WEED,DRIED : 38.6mg Iron
12.BABYFOOD,CRL,BROWN RICE,DRY,INST : 23.6mg Iron
13.CELERY SEED : 22.9mg Iron
14.BEEF,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW : 84.9mg Iron
15.SPICES,BAY LEAF : 27.5mg Iron
16.WALRUS,MEAT,DRY (ALASKA NATIVE) : 34.3mg Iron
17.CORIANDER LEAF,DRIED : 30.4mg Iron
18.LAMB,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW : 83mg Iron
19.TURMERIC,GROUND : 23.4mg Iron
20.BEEF,VAR MEATS&BY-PRODUCTS,SPLEEN,CKD,BRSD : 54.3mg Iron
21.LAMB,VAR MEATS&BY-PRODUCTS,SPLEEN,CKD,BRSD : 49.6mg Iron
22.CINNAMON,GROUND : 29.2mg Iron
23.SAVORY,GROUND : 27.9mg Iron
24.BABYFOOD,RICE&APPLS,DRY : 18.7mg Iron
25.ANISE SEED : 21.9mg Iron
26.COCOA,DRY PDR,UNSWTND,HERSHEY'S EUROPEAN STYLE COCOA : 18mg Iron
27.CEREALS RTE,KELLOGG,KELLOGG'S SMART START CRL : 19.8mg Iron
28.POULTRY SEASONING : 23mg Iron
29.CEREALS RTE,GENERAL MILLS,CHEERIOS : 18.6mg Iron
30.FENUGREEK SEED : 20.8mg Iron
31.CEREALS RTE,KELLOGG'S,SMART START SOY PROT : 18mg Iron
32.CHERVIL,DRIED : 27mg Iron
33.CEREALS RTE,WHEAT,PUFFED,FORT : 17.4mg Iron
34.GOOSE,LIVER,RAW : 45.9mg Iron
35.DUCK,DOMESTICATED,LIVER,RAW : 44.9mg Iron
36.CEREALS RTE,QUAKER,QUAKER OATMEAL SQUARES : 16.1mg Iron
37.CEREALS,QUAKER,CORN GRITS,INST,PLN,DRY : 17.8mg Iron
38.CEREALS RTE,GENERAL MILLS,CORN CHEX : 16.1mg Iron
39.CEREALS,QUAKER,FARINA,ENR CINN FLAVOR,DRY : 17.3mg Iron
40.CEREALS RTE,GENERAL MILLS,HONEY NUT CHEX : 15.7mg Iron
41.CEREALS,QUAKER,FARINA,CREAMY WHEAT,ENR,DRY : 17.2mg Iron
42.CEREALS RTE,QUAKER,QUAKER OAT BRAN CRL : 16.1mg Iron
43.CURRY POWDER : 18.2mg Iron
44.CEREALS RTE,QUAKER,TSTD OATS/OATMMM'S : 15.5mg Iron
45.CEREALS,QUAKER,INST OATMEAL,LO NA,DRY : 16.1mg Iron
46.ROSEMARY,DRIED : 17.7mg Iron
47.CEREALS RTE,KELLOGG'S FRSTD MINI-WHEATS,ORIGINAL : 17.1mg Iron
48.CEREALS,QUAKER,CORN GRITS,INST,BUTTER FLAVOR,DRY : 15.8mg Iron
49.CERLS,QUAKER,INST GRIT PRDCT W/ RDEYE GRVY&IMITN HAM BIT,DRY : 16.7mg Iron
50.CEREALS,QUAKER,INST GRITS PRODUCT--HAM 'N' CHS : 16.1mg Iron
51.PEPPER,BLACK : 22.6mg Iron
52.GRAVY,CUSTOM FOODS,SUPERB INST AU JUS MIX,DRY : 19.5mg Iron
53.CEREALS RTE,QUAKER,CRISPY CORN PUFFS CRL : 15.3mg Iron
54.CEREALS,MALT-O-MEAL,CHOC,DRY : 15.5mg Iron
55.CEREALS RTE,TASTEEOS : 14.6mg Iron
56.CEREALS,CREAM OF WHEAT,INST,DRY : 15.6mg Iron
57.SEAWEED,SPIRULINA,DRIED : 19.7mg Iron
58.SAGE,GROUND : 17.9mg Iron
59.CEREALS RTE,QUAKER,QUAKER CINN OATMEAL SQUARES : 14.9mg Iron
60.CLAM,MXD SP,CND,DRND SOL : 37.8mg Iron
61.CEREALS RTE,WHEAT&MALT BARLEY FLAKES : 15.3mg Iron
62.CEREALS,RTE,MALT-O-MEAL,TOASTY O'S : 14.5mg Iron
63.CEREALS RTE,GENERAL MILLS,PARA SU FAMILIA CINN CORN STARS : 14mg Iron
64.WHALE,BELUGA,MEAT,RAW (ALASKA NATIVE) : 46.7mg Iron
65.CHEX MIX : 11.6mg Iron
66.CEREALS RTE,KRAFT,POST RAISIN BRAN CRL : 15.1mg Iron
67.PAPRIKA : 16.3mg Iron
68.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LIVER,RAW : 34.8mg Iron
69.CEREALS RTE,KASHI,SEVEN IN THE MORNING BY KELLOGG : 11.8mg Iron
70.CEREALS,CRM OF WHEAT,MIX'N EAT,APPL,BANANA&MAPLE FLAV,DRY : 12.3mg Iron
71.BABYFOOD,BKD PRODUCT,FINGER SNACKS CRL : 10.7mg Iron
72.PORK,FRSH,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW : 44.6mg Iron
73.CEREALS RTE,KELLOGG,KELLOGG'S COCOA KRISPIES : 11.7mg Iron
74.SEAWEED,AGAR,DRIED : 14mg Iron
75.OOPAH,WHL ANIMAL (ALASKA NATIVE) : 52.4mg Iron
76.CEREALS RTE,QUAKER,QUAKER OAT CINN LIFE : 11mg Iron
77.CHIVES,FREEZE-DRIED : 12.9mg Iron
78.PUMPKIN PIE SPICE : 11.5mg Iron
79.SAUCE,CUSTOM FOODS,RED LABEL ALLPURP ITALIAN SAU MIX,DRY : 11.4mg Iron
80.SEAL,RINGED,MEAT (ALASKA NATIVE) : 27.6mg Iron
81.CEREALS RTE,CORN FLAKES,PLN,SINGLE BRAND : 10.7mg Iron
82.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LUNGS,RAW : 44.5mg Iron
83.RICE BRAN,CRUDE : 11.7mg Iron
84.FENNEL SEED : 10.7mg Iron
85.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN W/ EX FIBER : 18.8mg Iron
86.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LIVER,CKD,BRSD : 21.7mg Iron
87.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL : 13.5mg Iron
88.MOLASSES,BLACKSTRAP : 14.9mg Iron
89.THYME,FRSH : 34.6mg Iron
90.LEAVENING AGENTS,YEAST,BAKER'S,ACTIVE DRY : 11.3mg Iron
91.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LUNGS,CKD,BRSD : 33.2mg Iron
92.DILL SEED : 10.7mg Iron
93.CORIANDER SEED : 11mg Iron
94.COCKLES (ALASKA NATIVE) : 41mg Iron
95.CHITON,LEATHERY,GUMBOOTS (ALASKA NATIVE) : 38.6mg Iron
96.CARIBOU,LIVER,RAW (ALASKA NATIVE) : 25.7mg Iron
97.COCOA,DRY PDR,UNSWTND,PROC W/ALKALI : 14mg Iron
98.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN BRAN BUDS : 12mg Iron
99.BABYFOOD,CRL,HI PROT,W/APPL&ORANGE,PREP W/WHL MILK : 25.8mg Iron
100.WALRUS,LIVER,RAW (ALASKA NATIVE) : 23mg Iron
101.CLAM,MIXED SPECIES,RAW : 37.8mg Iron
102.CLAM,MXD SP,CKD,BREADED&FRIED : 13.8mg Iron
103.CEREALS RTE,QUAKER,KRETSCHMER TSTD WHEAT BRAN : 13.9mg Iron
104.COCOA,DRY PDR,UNSWTND : 12.1mg Iron
105.SEAL,RINGED,LIVER,(ALASKA NATIVE) : 23.3mg Iron
106.SEAL,BEARDED (OOGRUK),MEAT,RAW (ALASKA NATIVE) : 23.5mg Iron
107.CHICKEN,LIVER,ALL CLASSES,CKD,PAN-FRIED : 15mg Iron
108.LAMB,VAR MEATS&BY-PRODUCTS,KIDNEYS,CKD,BRSD : 18.1mg Iron
109.BABYFOOD,CRL,BARLEY,PREP W/WHL MILK : 22.2mg Iron
110.TURKEY,LIVER,ALL CLASSES,RAW : 10.3mg Iron
111.OYSTER,EASTERN,WILD,CKD,MOIST HEAT : 17.5mg Iron
112.SPEARMINT,FRESH : 54mg Iron
113.CHICKEN,LIVER,ALL CLASSES,CKD,SIMMRD : 13.9mg Iron
114.LEAVENING AGENTS,BAKING PDR,DOUBLE-ACTING,STRAIGHT PO4 : 44.2mg Iron
115.BABYFOOD,CRL,MXD,W/HONEY,PREP W/WHL MILK : 19.6mg Iron
116.LEAVENING AGENTS,BAKING PDR,DOUBLE-ACTING,NA AL SULFATE : 41.6mg Iron
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Iron
and Multivitamins
Too much iron can increase
the risk of heart disease. Because men
tend to accumulate iron as they age,
men’s multivitamins should be
iron free. Menopausal women, who are
normally less susceptible to loss of
iron, should also choose an iron-free
multi that contains higher levels of
calcium for bone health. Women in their
reproductive years should take a multivitamin
that contains iron and good levels of
folic acid. A prenatal vitamin is necessary
while attempting to conceive and during
pregnancy and breast-feeding. More
here....
Other
Iron Links
Iron
Explained
Vegans/Vegetarians and Iron
| Other Nutrient Rich Food
Links |
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