Niki CoachPomegranate, flesh without skin with seeds, raw
fruits, vegetables, legumes, and oilseeds
Iron pomegranate, flesh without skin with seeds, raw
For 100 g
0.17 mg
Richest in iron in the category fruits, vegetables, legumes, and oilseeds
1
Soya bean, whole seed
fruits, vegetables, legumes, and oilseeds
15.7 mg
2
Sesame seed
fruits, vegetables, legumes, and oilseeds
14.6 mg
3
Alfalfa seed
fruits, vegetables, legumes, and oilseeds
12.9 mg
4
Navy bean, dry
fruits, vegetables, legumes, and oilseeds
10.4 mg
5
Sun-dried tomato
fruits, vegetables, legumes, and oilseeds
9.09 mg
Less rich in iron in the category fruits, vegetables, legumes, and oilseeds
1
West Indian apricot, flesh and skin, without stone, raw, from Martinique
fruits, vegetables, legumes, and oilseeds
0 mg
2
Onion, raw
fruits, vegetables, legumes, and oilseeds
0.000 mg
3
Fruit purée, all types of fruit, sugar-free compote style, average food
fruits, vegetables, legumes, and oilseeds
0.03 mg
4
Pear, in light syrup, canned, drained
fruits, vegetables, legumes, and oilseeds
0.05 mg
5
Fruit purée, no added sugar, ambient
fruits, vegetables, legumes, and oilseeds
0.05 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