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Epinard, haché ou purée ou en branches, surgelé, cru
fruits, vegetables, legumes, and oilseeds

Iron spinach, chopped or purée or in branches, frozen, raw

For 100 g
1.89 mg

Richest in iron in the category fruits, vegetables, legumes, and oilseeds

1
Soja, graine entière
fruits, vegetables, legumes, and oilseeds
15.7 mg
2
Sésame, graine
fruits, vegetables, legumes, and oilseeds
14.6 mg
3
Luzerne, graine
fruits, vegetables, legumes, and oilseeds
12.9 mg
4
Haricot blanc, sec
fruits, vegetables, legumes, and oilseeds
10.4 mg
5
Tomate, séchée
fruits, vegetables, legumes, and oilseeds
9.09 mg

Less rich in iron in the category fruits, vegetables, legumes, and oilseeds

1
Abricot pays, chair et peau, sans noyau, cru, prélevé à la Martinique
fruits, vegetables, legumes, and oilseeds
0 mg
2
Oignon, cru
fruits, vegetables, legumes, and oilseeds
0.000 mg
3
Purée de fruits, tout type de fruits, type "compote sans sucres ajoutés", sans précision sur le rayon (aliment moyen)
fruits, vegetables, legumes, and oilseeds
0.03 mg
4
Poire au sirop léger, appertisée, égouttée
fruits, vegetables, legumes, and oilseeds
0.05 mg
5
Purée de fruits, tout type de fruits, type "compote sans sucres ajoutés", rayon ambiant
fruits, vegetables, legumes, and oilseeds
0.05 mg

Top 10 foods highest in iron

1
Ao-nori (Ulva sp., ex Enteromorpha sp.), séchée ou déshydratée
cooking aids and miscellaneous ingredients
205 mg
2
Chlorelle (chlorella), séchée ou déshydratée
cooking aids and miscellaneous ingredients
177 mg
3
Maërl ou lithothamne (Lithothamnion), séché ou déshydraté
cooking aids and miscellaneous ingredients
144 mg
4
Thym, séché
cooking aids and miscellaneous ingredients
124 mg
5
Basilic, séché
cooking aids and miscellaneous ingredients
89.8 mg
6
Menthe, séchée
cooking aids and miscellaneous ingredients
87.5 mg
7
Meloukhia, feuilles de corète séchées, en poudre
cooking aids and miscellaneous ingredients
87.0 mg
8
Marjolaine, séchée
cooking aids and miscellaneous ingredients
82.7 mg
9
Spiruline (Spirulina sp.), séchée ou déshydratée
cooking aids and miscellaneous ingredients
80.6 mg
10
Laitue de mer (Ulva sp.), séchée ou déshydratée
cooking aids and miscellaneous ingredients
70.9 mg

Calculate your iron for a whole recipe

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