Foods Highest in Iron

Top 50 Australian foods ranked by iron content per 100g, sourced from the AFCD.

MineralsUnit: mg per 100g

#	Food	Group	mg/100g
1	Thyme, dried, ground	Miscellaneous	124
2	Cumin (cummin) seed, dried, ground	Miscellaneous	66.4
3	Turmeric, dried, ground	Miscellaneous	55.0
4	Spread, yeast, marmite	Miscellaneous	46.3
5	Oregano, dried	Miscellaneous	36.8
6	Fenugreek seed, dried	Miscellaneous	33.5
7	Cocoa powder	Non-alcoholic beverages	30.0
8	Rosemary, dried	Miscellaneous	29.3
9	Sage, dried	Miscellaneous	28.1
10	Beverage base, chocolate flavour, added vitamins & minerals (Milo)	Non-alcoholic beverages	26.0
11	Psyllium, uncooked	Seed and nut products and dishes	24.0
12	Protein powder, hemp seed based	Special dietary foods	22.0
13	Paprika, dry powder	Miscellaneous	21.1
14	Paste, shrimp	Fish and seafood products and dishes	20.5
15	Ginger, dried, ground	Miscellaneous	19.8
16	Curry powder	Miscellaneous	19.1
17	Seaweed, nori, dried	Vegetable products and dishes	19.0
18	Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)	Cereals and cereal products	16.9
19	Coriander seed, dried, ground	Miscellaneous	16.3
20	Flour, hemp	Seed and nut products and dishes	15.5
21	Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)	Cereals and cereal products	15.5
22	Chocolate, dark, no added sugar	Confectionery and cereal/nut/fruit/seed bars	15.0
23	Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)	Cereals and cereal products	14.3
24	Chilli (chili), dried, ground	Miscellaneous	14.3
25	Beverage base, chocolate flavour, unfortified (Nesquik brand)	Non-alcoholic beverages	14.0
26	Cardamom seed, dried, ground	Miscellaneous	14.0
27	Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)	Cereals and cereal products	13.8
28	Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)	Cereals and cereal products	13.8
29	Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)	Cereals and cereal products	13.5
30	Seed, chia, dried	Seed and nut products and dishes	13.0
31	Plum, salted	Fruit products and dishes	13.0
32	Seed, hemp, dried	Seed and nut products and dishes	12.5
33	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	12.2
34	Cloves, dried, ground	Miscellaneous	11.8
35	Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)	Cereals and cereal products	11.2
36	Chicken, liver, fried, added butter	Meat, poultry and game products and dishes	11.1
37	Wheat bran, unprocessed, uncooked	Cereals and cereal products	11.0
38	Lamb, liver, grilled, no added fat	Meat, poultry and game products and dishes	11.0
39	Chicken, liver, raw	Meat, poultry and game products and dishes	9.8
40	Seed, poppy	Seed and nut products and dishes	9.8
41	Pepper, black, ground	Miscellaneous	9.7
42	Bean, soya (soy), dried	Legume and pulse products and dishes	9.5
43	Parsley, curly, fresh, raw	Vegetable products and dishes	9.4
44	Textured vegetable protein/soy granules	Dairy & meat substitutes	9.2
45	Lentil, red, hulled, dry	Legume and pulse products and dishes	9.1
46	Wheat germ	Cereals and cereal products	9.0
47	Liquorice, black	Confectionery and cereal/nut/fruit/seed bars	8.8
48	Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)	Cereals and cereal products	8.6
49	Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)	Cereals and cereal products	8.6
50	Seed, pumpkin, hulled & dried	Seed and nut products and dishes	8.5

Top Foods by Nutrient

Highest in Calcium Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where iron value is zero or not measured.