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Nile perch, raw
meats, eggs, fish

Iron nile perch, raw

Pour 100 g
0.26 mg

Richest in iron in the category meats, eggs, fish

1
Beef blood, raw
meats, eggs, fish
46.5 mg
2
Goose liver, raw
meats, eggs, fish
30.5 mg
3
Duck liver, raw
meats, eggs, fish
30.5 mg
4
Pork liver, raw
meats, eggs, fish
23.3 mg
5
Black pudding, grilled/pan-fried
meats, eggs, fish
22.8 mg

Less rich in iron in the category meats, eggs, fish

1
Cooked periwinkle
meats, eggs, fish
0.01 mg
2
Egg white, cooked
meats, eggs, fish
0.07 mg
3
Greenland halibut or black halibut or common halibut, steamed
meats, eggs, fish
0.07 mg
4
Surimi, cheese-filled
meats, eggs, fish
0.08 mg
5
Egg white, raw
meats, eggs, fish
0.08 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

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