Excellent Food Sources Of Iron

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World’s Healthiest Foods ranked as quality sources of Iron

Food

Serving

Size

Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World’s

Healthiest

Foods Rating

Spinach

1 cup

41.4

6.43

36

15.5

excellent

Swiss Chard

1 cup

35.0

3.96

22

11.3

excellent

Cumin

2 tsp

15.8

2.79

16

17.7

excellent

Parsley

0.50 cup

10.9

1.88

10

17.2

excellent

Turmeric

2 tsp

15.6

1.82

10

11.7

excellent

Beet Greens

1 cup

38.9

2.74

15

7.0

very good

Collard Greens

1 cup

62.7

2.15

12

3.4

very good

Bok Choy

1 cup

20.4

1.77

10

8.7

very good

Asparagus

1 cup

39.6

1.64

9

4.1

very good

Mustard Greens

1 cup

36.4

1.22

7

3.4

very good

Turnip Greens

1 cup

28.8

1.15

6

4.0

very good

Leeks

1 cup

32.2

1.14

6

3.5

very good

Chili Peppers

2 tsp

15.2

0.93

5

6.1

very good

Romaine Lettuce

2 cups

16.0

0.91

5

5.7

very good

Soybeans

1 cup

297.6

8.84

49

3.0

good

Lentils

1 cup

229.7

6.59

37

2.9

good

Sesame Seeds

0.25 cup

206.3

5.24

29

2.5

good

Garbanzo Beans

1 cup

269.0

4.74

26

1.8

good

Lima Beans

1 cup

216.2

4.49

25

2.1

good

Olives

1 cup

154.6

4.44

25

2.9

good

Navy Beans

1 cup

254.8

4.30

24

1.7

good

Kidney Beans

1 cup

224.8

3.93

22

1.7

good

Black Beans

1 cup

227.0

3.61

20

1.6

good

Pinto Beans

1 cup

244.5

3.57

20

1.5

good

Tofu

4 oz

164.4

3.02

17

1.8

good

Pumpkin Seeds

0.25 cup

180.3

2.84

16

1.6

good

Green Peas

1 cup

115.7

2.12

12

1.8

good

Brussels Sprouts

1 cup

56.2

1.87

10

3.3

good

Beets

1 cup

74.8

1.34

7

1.8

good

Kale

1 cup

36.4

1.17

7

3.2

good

Broccoli

1 cup

54.6

1.05

6

1.9

good

Cabbage

1 cup

43.5

0.99

6

2.3

good

Thyme

2 TBS

4.8

0.84

5

17.3

good

Green Beans

1 cup

43.8

0.81

5

1.9

good

Oregano

2 tsp

5.3

0.74

4

14.0

good

Basil

0.50 cup

4.9

0.67

4

13.7

good

Summer Squash

1 cup

36.0

0.65

4

1.8

good

Fennel

1 cup

27.0

0.64

4

2.4

good

Black Pepper

2 tsp

14.6

0.56

3

3.8

good

Sea Vegetables

1 TBS

10.8

0.56

3

5.2

good

Cloves

2 tsp

11.5

0.50

3

4.3

good

Tomatoes

1 cup

32.4

0.49

3

1.5

good

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