Dried Thyme SpicesSpices, thyme, dried54814.75.41.370.9901273.4NANANA73.418245
Dried Basil SpicesSpices, basil, dried4628.084.30.60.390953.41.51.50.047545.6178
Dried SpearmintSpearmint, dried566123.135.540.890103NANANANA5939.6174
Dried Marjoram SpicesSpices, marjoram, dried538141.056.42.3301208.1NANANA8025164
Cumin SeedCumin Seed Spices744443.050.356.16087.84.47NANANA2135.3132
Ground TurmericGround Turmeric Spice6196.453.650.171.3301336.370.890.754.724519.2109
Dried Dill Weed SpicesSpices, dill weed, dried5028.650.46NANA0111NANANANA2739.697
Celery SeedCelery Seed Spices778504.350.470821.33NANANA23.43689
Bay Leaf SpicesSpices, bay leaf62116.64.522.12.460149NANANANA521585.3
Dried Coriander LeafDried Coriander Leaf Spices5549.50.2300.65010314.4NANANA20.643.584.3
Ground SavoryGround Savory Spice54011.76.47NANA0136NANANANA9113.475
Anise SeedAnise Seed Spices66931.61.1606.25099NANANANA293573.3
Dried Oregano SpicesSpices, oregano, dried5268.53.081.231.501378.12.243.771.884.31873
Poultry Seasoning SpicesSpices, poultry seasoning609156.531.871.9701303.57NANANA22.41970
Fenugreek SeedFenugreek Seed Spices64112.72.9NANA0116NANANANA4945.666.5
Dried TarragonDried Tarragon Spices58514.43.735.861.470100NANANANA14.74564
Dried Chervil SpicesSpices, chervil, dried4707.740.3403.57097NANANANA22.44663.4
Dried Rosemary SpicesSpices, rosemary, dried65730.214.62.142.30127NANANANA84.59.758
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.1411456.6
Ground SageGround Sage Spices62525.3142.441.0501213.4NANANA802156
Dried Parsley SpicesSpices, parsley, dried579112.733.722.48010014.40.835.488.1535343.7
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.342.5
PaprikaPaprika Spice56025.64.250.914.5010720.513.35.21.669.32842
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524239.7
Ground GingerGround Ginger Spices6658.45.160.441.401426.733.532.420.4281839.3
Pumpkin Pie SpiceSpices, pumpkin pie spice67925130.131.4013715.4NANANA29.411.439
Curry PowderCurry Powder Spice645283.270.535.5301115.481.572.261.2310628.438
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.536.8
Fennel SeedFennel Seed Spices68529.50.95NA3.350104NANANANA7931.436.8
ThymeFresh Thyme2003.330.930.890.17048.5NANANANA27.81134.6
Chili PowderChili Powder Spices56028.34.91.061509914.38.54.251.56926.734.3
Dill SeedDill Seed Spices605291.450.31.90109NANANANA4231.732.4
Coriander SeedCoriander Seed Spices59135.31.96NA3.470109NANANANA8324.532.4
Caraway SeedCaraway Seed Spices661291.230.36.20991.27NANANA75.439.232.2
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.431
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6130
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.729.3
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
White PepperWhite Pepper Spices5874.21.24NANA0136NANANANA5220.628.4
CardamomCardamom Spices61713.31.350.240.620136NANANANA55.621.427.7
Ground MaceGround Mace Spices94364.3190.168.550100NANANANA4013.327.6
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.224
SpearmintFresh Spearmint87.31.450.380.670.11016.7NANANANA13.56.5323.6
Ground ClovesGround Cloves Spices54425.87.841.165.2701304.722.122.260.0467.31223.5
SaffronSaffron Spices61511.63.152.461.50130NANANANA7.7422.722
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.521.7
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.521.5
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853121
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.420.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.520.6
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.519.5
Poppy SeedPoppy Seed Spices104282.58.960.54560565.930.580.734.6238.735.719.4
Black PepperBlack Pepper Spices4986.472.760.31.3801271.270.460.480.0450.220.619.3
Ground Mustard SeedGround Mustard Seed Spices1008723.957.5311.8055.713.50.045.77.3224.251.818.3
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.42818
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.717.8
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.58317.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.84217.3
NattoNatto419223.161.46110259.7NANANA10.738.517
Ground CinnamonGround Cinnamon Spices4902.460.680.0220.08701604.32.22.060.041057.916.5
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.716.4
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.816.3
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.616.2
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated61.50.340.099NANANA11NANANANA8.933.716
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.216
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Red or Cayenne PepperRed or Cayenne Pepper Spice63134.36.471.315.3011220.5NANANA542415.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.715.4
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.44215.3
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.415
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.32715
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.63015
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.35015
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.615
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.414.7
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
Dry Taco MixOriginal Dry Taco Seasoning Mix63900NANA011521.5NANANA26.48.9314.3
Ground AllspiceGround Allspice Spices52217.25.060.144.540143NANANANA431214
Baked Potato SkinPotatoes, baked, skin, without salt3930.20.0520.020.0640912.78NANANA15.78.514
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233413.5
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.613.4
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.313.4
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.713.4
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.65213.3
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.713.3
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
RosemaryFresh Rosemary26011.65.630.820.89041NANANANA286.5713
Dill WeedFresh Dill Weed85.32.220.120.0260.16014NANANANA4.176.8713
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.24913
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.612.8
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA197512.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264612.4
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.912.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA414112.3
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5712
Boiled Potato SkinBoiled Potato Skin no Salt1550.20.0520.020.064034NANANANA6.555.6812
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.412
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all cereals, vegetables, nuts, spices & legumes , sorted by most amount of Iron per 7 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of iron per 7 ounces are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Cumin Seed Spices