The best food sources of iron

THE BEST FOOD SOURCES OF IRON (source: the Fineli database)

The best food sources of iron include offal, game, beef, shellfish, and dried herbs. In contrast to what is stated in the Fineli database, whole grain cereals are not a good source of iron due to their density and absorbability (see phytates above).

• Dried basil (89.8 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Reindeer liver (31 mg / 100 g)
• Roast liver (20.3 mg / 100 g)
• Nori seaweed (19.6 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Liver, on average (14.7 mg / 100 g)
• Kidney, boiled (11.9 mg / 100 g)
• Dried lentil (11.1 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Roast reindeer (9.5 mg / 100 g)
• Chicken liver (8.3 mg / 100 g)
• Wildfowl (7.5 mg / 100 g)
• Beef liver (7.2 mg / 100 g)
• Cashew nut (6.0 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Mussel (5.8 mg / 100 g)
• Almond (5.2 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Elk venison (4.8 mg / 100 g)
• Nettle (4.4 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Shrimp and crayfish (3.6 mg / 100 g)
• Snail (3.5 mg / 100 g)
• Parsley (2.9 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Lamb roast (2.9 mg / 100 g)
• Mushrooms, on average (2.7 mg / 100 g), contain non-heme iron which is not as readily absorbed
• Brazil nut (2.4 mg / 100 g), contains non-heme iron which is not as readily absorbed
• Anchovies (2.1 mg / 100 g)
• Green peas (2.0 mg / 100 g), contains non-heme iron which is not as readily absorbed