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Iron (Fe) Content Rich Natural Raw Foods


No.
Food Name
mg
(in 100g food)
1 Mollusks, clam, mixed species 13.976
2 Mollusks, oyster, eastern, wild 6.654
3 Parsley 6.2
4 Oat bran 5.414
5 Rice, white, long-grain, regular, enriched 4.308
6 Toaster pastries, fruit (includes apple, blueberry, cherry, stberry) 3.48
7 Jerusalem-artichokes 3.399
8 Seaweed, kelp 2.899
9 Egg, yolk, fresh 2.71
10 Spinach 2.7
11 Barley, pearled 2.5
12 Nuts, coconut meat 2.422
13 Egg, whole, fresh 1.827
14 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry) 1.774
15 Garlic 1.666
16 Chives 1.666
17 Onions, spring or scallions (includes tops and bulb) 1.466
18 Lettuce, butterhead (includes boston and bibb types) 1.239
19 Peppers, hot chili, green 1.2
20 Shallots 1.2
21 Peppers, hot chili, red 1.022
22 Alfalfa seeds, sprouted 0.969
23 Lettuce, cos or romaine 0.964
24 Mung beans, mature seeds, sprouted 0.913
25 Broccoli, flower clusters 0.909
26 Carrots, baby 0.9
27 Lettuce, green leaf 0.857
28 Endive 0.84
29 Cabbage, red 0.8
30 Broccoli 0.727
31 Raspberries 0.691
32 Blackberries 0.618
33 Tomatillos 0.617
34 Lemons, without peel 0.603
35 Avocados, California 0.599
36 Plantains 0.597
37 Stberries, frozen, sweetened, sliced 0.588
38 Cabbage 0.585
39 Mushrooms 0.5
40 Cauliflower 0.461
41 Stberries 0.444
42 Radishes 0.444
43 Peppers, sweet, red 0.428
44 Lettuce, iceberg (includes crisphead types) 0.41
45 Apricots 0.4
46 Cabbage, savoy 0.4
47 Grapes, red or green (european type varieties, such as, Thompson seedless) 0.362
48 Squash, summer, all varieties 0.353
49 Cherries, sweet 0.352
50 Peppers, sweet, green 0.336
51 Kiwi fruit, (chinese gooseberries), fresh 0.315
52 Carrots 0.3
53 Blueberries 0.282
54 Nectarines 0.279
55 Cucumber, with peel 0.278
56 Pineapple, all varieties 0.277
57 Tomatoes, red, ripe, year round average 0.268
58 Bananas 0.26
59 Peaches 0.252
60 Watermelon 0.236
61 Cucumber, peeled 0.221
62 Melons, cantaloupe 0.212
63 Orange juice 0.201
64 Celery 0.2
65 Grapefruit juice, white 0.198
66 Grapefruit juice, pink 0.198
67 Onions 0.187
68 Avocados, Florida 0.176
69 Pears 0.168
70 Melons, honeydew 0.168
71 Plums 0.166
72 Tangerines, (mandarin oranges) 0.154
73 Mangos 0.127
74 Apples, with skin 0.123
75 Oranges, all commercial varieties 0.1
76 Papayas 0.1
77 Egg, white, fresh 0.089
78 Carambola, (starfruit) 0.083
79 Grapefruit, pink and red, all areas 0.081
80 Lime juice 0.078
81 Apples, without skin 0.072
82 Grapefruit, white, all areas 0.059
83 Lemon juice 0.021


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