EXPLORE A NUTRIENT

Iron

Discover how amounts vary across foods, on a shared basis for comparison.

The element Fe is reported in mg; its amount does not identify a particular compound. [1] [2]

Fe — element symbol — element graphic — **Fe — element symbol**
An identity reference, not the appearance of the food.
Description, source and attribution
Element Fe, atomic number 26. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check: 2026-09-13 · No scientific editorial review.

A COMMON BASIS

Foods, per 100 g

100 g

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90 foods with data 16 not reported, excluded from ranking

Cumin seed
Cumin seed spice.
66.36 mg
Ground turmeric
Ground turmeric spice.
55 mg
Dried oregano
Dried oregano.
36.8 mg
Sesame seeds
Whole dried sesame seeds.
14.55 mg
Black pepper
Black pepper spice.
9.71 mg
Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
8.82 mg
Blue mussels
Blue mussels, cooked with moist heat.
6.72 mg
Chia seeds
Chia seeds, dry, raw.
6.043 mg
Cashews
Raw cashew kernels, as described by USDA.
5.988 mg
Flaxseed
Flaxseed; source does not specify grinding.
5.73 mg
Soybeans
Mature soybeans, boiled without salt.
5.14 mg
Sunflower seeds
Raw sunflower seed kernels.
4.37 mg

All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.

Photograph credits

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Identity and structure sources

PubChem Periodic Table of Elements · Accessed 2026-09-13
USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13

UNDERSTAND THE DATA

The nutrient, in context

Scientific explanations will be available after editorial review. The current ranking shows composition data only.

Normal functions

Reviewed explanation not yet available.

Insufficient intake

Reviewed explanation not yet available.

Excessive intake

Reviewed explanation not yet available.