Niki CoachSavoury pastry or snack (average food)
starters and composed dishes
Iron savoury pastry or snack (average food)
For 100 g
1.24 mg
Richest in iron in the category starters and composed dishes
1
Seasoned mixed vegetables without mushrooms, frozen, raw
starters and composed dishes
6.00 mg
2
Homemade cooked beef samosa or samoussa
starters and composed dishes
5.20 mg
3
Fish couscous
starters and composed dishes
4.10 mg
4
Wheat and soya patty or cake (vegan) (pre-packaged)
starters and composed dishes
3.30 mg
5
Pre-packaged soy and wheat-based vegetable bites or strips (vegan)
starters and composed dishes
2.80 mg
Less rich in iron in the category starters and composed dishes
1
Mushroom soup, dehydrated and reconstituted
starters and composed dishes
0.02 mg
2
Chicken broth, dehydrated and reconstituted
starters and composed dishes
0.05 mg
3
Mushroom soup, pre-packaged to reheat
starters and composed dishes
0.09 mg
4
Meat and vegetable broth (pot-au-feu style), ready to eat
starters and composed dishes
0.10 mg
5
Vegetable broth, dehydrated and reconstituted
starters and composed dishes
0.10 mg
Top 10 foods highest in iron
1
Ao-nori (Ulva sp., formerly Enteromorpha sp.), dried or dehydrated
cooking aids and miscellaneous ingredients
205 mg
2
Chlorella, dried or dehydrated
cooking aids and miscellaneous ingredients
177 mg
3
Maerl or lithothamnion (Lithothamnion), dried or dehydrated
cooking aids and miscellaneous ingredients
144 mg
4
Thyme, dried
cooking aids and miscellaneous ingredients
124 mg
5
Basil, dried
cooking aids and miscellaneous ingredients
89.8 mg
6
Mint, dried
cooking aids and miscellaneous ingredients
87.5 mg
7
Dried jute leaves, powdered
cooking aids and miscellaneous ingredients
87.0 mg
8
Marjoram, dried
cooking aids and miscellaneous ingredients
82.7 mg
9
Spirulina (Spirulina sp.), dried
cooking aids and miscellaneous ingredients
80.6 mg
10
Sea lettuce (Ulva sp.), dried or dehydrated
cooking aids and miscellaneous ingredients
70.9 mg