Search
Foods, nutrients & ingredients
Results for Iron
Nutrient
Best sources of iron
Per 100 g, top 10 of the NutriSeek foods, using USDA data. Bars show % of the daily value. Herbs, spices, oils and sweeteners are left out, since they’re used a spoonful at a time.
- 1Unsweetened Baking Chocolate17 mg97%
2.5 mg per 0.5 oz Hersheys (14 g)
- 2Dutch-Process Cocoa16 mg86%
0.84 mg per 1 tbsp (5.4 g)
- 3Cocoa Powder (Natural)14 mg77%
0.75 mg per 1 tbsp (5.4 g)
- 4Dark Chocolate (70–85%)12 mg66%
3.4 mg per 1 oz (28 g)
- 5Pumpkin Seeds8.8 mg49%
11 mg per 1 cup (129 g)
- 6Dark Chocolate (45–59%)8 mg45%
2.3 mg per 1 oz (28 g)
- 7Hemp Seeds8 mg44%
2.4 mg per 3 tbsp (30 g)
- 8Chia Seeds7.7 mg43%
2.2 mg per 1 oz (28 g)
- 9Cashews6.7 mg37%
1.9 mg per 1 oz (28 g)
- 10Dark Chocolate (60–69%)6.3 mg35%
1.8 mg per 1 oz (28 g)
Answered questions
Still curious?
Ask NutriSeek about it
“Iron”Why iron matters, and how much you need →Best sources of…
