Foods highest in iron
Iron is one of the nutrients households ask us about most, and it arrives from two quite different directions: red and organ meats on one side, legumes and dark leafy greens on the other. Measured per 100 grams, the ranking doesn't always match dinner-plate intuition. Here's how the foods in Mirabelly's catalog rank.
| # | Food | Per 100g |
|---|---|---|
| 1 | Instant grits packets | 38.8 mg |
| 2 | Cream of wheat (farina) | 33.4 mg |
| 3 | Crispy rice cereal | 32.7 mg |
| 4 | Toasted oat rings | 32.1 mg |
| 5 | Puffed rice cereal | 31.7 mg |
| 6 | Puffed wheat cereal | 31.7 mg |
| 7 | Oat squares cereal | 29.3 mg |
| 8 | Bran flakes | 28 mg |
| 9 | Crunchy wheat & barley nuggets | 28 mg |
| 10 | Crispy corn & rice squares | 27.9 mg |
| 11 | Plain instant oatmeal packets | 24.7 mg |
| 12 | Corn flakes | 19.4 mg |
| 13 | Raisin bran | 18.3 mg |
| 14 | Whole wheat biscuit cereal | 12.9 mg |
| 15 | Dried cannellini beans | 10.4 mg |
| 16 | Flavored instant oatmeal packets | 10.4 mg |
| 17 | Sun-dried tomatoes | 9.1 mg |
| 18 | Wheat germ | 9.1 mg |
| 19 | Chicken livers | 9 mg |
| 20 | Tahini | 8.9 mg |
| 21 | Pumpkin seeds (pepitas) | 8.8 mg |
| 22 | Masa harina | 8.5 mg |
| 23 | Dried black-eyed peas | 8.3 mg |
| 24 | Dried kidney beans | 8.2 mg |
| 25 | Coconut flour | 8 mg |
Rankings use per-100g amounts from USDA FoodData Central for foods in Mirabelly's catalog — a discovery figure, not a safety claim or a serving recommendation.
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