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Minerals

Foods Highest in Iron

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

MineralsUnit: mg per 100g
50
Foods ranked
124 mg
Highest per 100g

Number one

Thyme, dried, ground

Miscellaneous

124mg per 100g

50 foods ranked, values per 100g

FoodGroupmg/100g
1Thyme, dried, groundMiscellaneous124
2Cumin (cummin) seed, dried, groundMiscellaneous66.4
3Turmeric, dried, groundMiscellaneous55.0
4Spread, yeast, marmiteMiscellaneous46.3
5Oregano, driedMiscellaneous36.8
6Fenugreek seed, driedMiscellaneous33.5
7Cocoa powderNon-alcoholic beverages30.0
8Rosemary, driedMiscellaneous29.3
9Sage, driedMiscellaneous28.1
10Beverage base, chocolate flavour, added vitamins & minerals (Milo)Non-alcoholic beverages26.0
11Psyllium, uncookedSeed and nut products and dishes24.0
12Protein powder, hemp seed basedSpecial dietary foods22.0
13Paprika, dry powderMiscellaneous21.1
14Paste, shrimpFish and seafood products and dishes20.5
15Ginger, dried, groundMiscellaneous19.8
16Curry powderMiscellaneous19.1
17Seaweed, nori, driedVegetable products and dishes19.0
18Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)Cereals and cereal products16.9
19Coriander seed, dried, groundMiscellaneous16.3
20Flour, hempSeed and nut products and dishes15.5
21Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)Cereals and cereal products15.5
22Chocolate, dark, no added sugarConfectionery and cereal/nut/fruit/seed bars15.0
23Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)Cereals and cereal products14.3
24Chilli (chili), dried, groundMiscellaneous14.3
25Beverage base, chocolate flavour, unfortified (Nesquik brand)Non-alcoholic beverages14.0
26Cardamom seed, dried, groundMiscellaneous14.0
27Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)Cereals and cereal products13.8
28Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)Cereals and cereal products13.8
29Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)Cereals and cereal products13.5
30Seed, chia, driedSeed and nut products and dishes13.0
31Plum, saltedFruit products and dishes13.0
32Seed, hemp, driedSeed and nut products and dishes12.5
33Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)Cereals and cereal products12.2
34Cloves, dried, groundMiscellaneous11.8
35Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)Cereals and cereal products11.2
36Chicken, liver, fried, added butterMeat, poultry and game products and dishes11.1
37Wheat bran, unprocessed, uncookedCereals and cereal products11.0
38Lamb, liver, grilled, no added fatMeat, poultry and game products and dishes11.0
39Chicken, liver, rawMeat, poultry and game products and dishes9.8
40Seed, poppySeed and nut products and dishes9.8
41Pepper, black, groundMiscellaneous9.7
42Bean, soya (soy), driedLegume and pulse products and dishes9.5
43Parsley, curly, fresh, rawVegetable products and dishes9.4
44Textured vegetable protein/soy granulesDairy & meat substitutes9.2
45Lentil, red, hulled, dryLegume and pulse products and dishes9.1
46Wheat germCereals and cereal products9.0
47Liquorice, blackConfectionery and cereal/nut/fruit/seed bars8.8
48Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)Cereals and cereal products8.6
49Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)Cereals and cereal products8.6
50Seed, pumpkin, hulled & driedSeed and nut products and dishes8.5
Rankings

Top Foods by Nutrient

All nutrients
Highest in CalciumHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest 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.