• Macronutrients
  • Vitamins
  • Minerals
  • Fatty Acids
  • Omega-3, 6 and 9
  • Good Sources
  • Nutrient Tables
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Iron


soybeans, mature seeds (raw)

1/4 cup (46.5 g)

7.30 mg (41%)

tofu, regular, with calcium sulfate

1/4 block (116 g)

6.22 mg (35%)

morel mushrooms (raw)

3 pieces (38.7 g)

4.71 mg (26%)

hyacinth beans

1/2 cup (97 g)

4.44 mg (25%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

4.42 mg (25%)

sesame flour, high-fat

1 oz (28.35 g)

4.30 mg (24%)

soy meal, defatted, raw

1/4 cup (30.5 g)

4.18 mg (23%)

sesame meal, partially defatted

1 oz (28.35 g)

4.12 mg (23%)

rice bran, crude

3 tbsp (22.13 g)

4.10 mg (23%)

sesame flour, partially defatted

1 oz (28.35 g)

4.05 mg (23%)

sesame flour, low-fat

1 oz (28.35 g)

4.03 mg (22%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

3.78 mg (21%)

winged beans

1/2 cup (86 g)

3.72 mg (21%)

teff (uncooked)

1/4 cup (48.25 g)

3.68 mg (20%)

amaranth (uncooked)

1/4 cup (48.25 g)

3.67 mg (20%)

borage (cooked)

100 g

3.64 mg (20%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

3.57 mg (20%)

cherries, sour (canned)

1 cup (244 g)

3.34 mg (19%)

lentils

1/2 cup (99 g)

3.30 mg (18%)

spinach (cooked)

1/2 cup (90 g)

3.21 mg (18%)

lentils (sprouted, stir-fried)

100 g

3.10 mg (17%)

prune juice (canned)

8 fl oz (256 g)

3.02 mg (17%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

2.98 mg (17%)

borage (raw)

1 cup (89 g)

2.94 mg (16%)

moth beans

1/2 cup (88.5 g)

2.78 mg (15%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

2.69 mg (15%)

amaranth grain (cooked)

1/2 cup (123 g)

2.58 mg (14%)

teff (cooked)

1/2 cup (126 g)

2.58 mg (14%)

wheat flour, white, cake, enriched

1/4 cup (34.25 g)

2.51 mg (14%)

lentils (sprouted, raw)

1 cup (77 g)

2.47 mg (14%)

soy flour, defatted

1/4 cup (26.25 g)

2.43 mg (14%)

navy beans (canned)

1/2 cup (131 g)

2.42 mg (13%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

2.37 mg (13%)

horned melon

1 fruit (209 g)

2.36 mg (13%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

2.36 mg (13%)

adzuki beans

1/2 cup (115 g)

2.30 mg (13%)

palm hearts (canned)

1/2 cup (73 g)

2.28 mg (13%)

soybeans, green (raw)

1/4 cup (64 g)

2.27 mg (13%)

wheat, soft white

1/4 cup (42 g)

2.26 mg (13%)

yardlong beans

1/2 cup (85.5 g)

2.26 mg (13%)

lima beans, large

1/2 cup (94 g)

2.25 mg (13%)

soybeans, green (cooked)

1/2 cup (90 g)

2.25 mg (13%)

tempeh

1/2 cup (83 g)

2.24 mg (12%)

wheat, hard white

1/4 cup (48 g)

2.19 mg (12%)

yellow bean

1/2 cup (88.5 g)

2.19 mg (12%)

lima beans, baby

1/2 cup (91 g)

2.18 mg (12%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

2.15 mg (12%)

navy beans

1/2 cup (91 g)

2.15 mg (12%)

corn flour, masa, enriched, white

1/4 cup (28.5 g)

2.13 mg (12%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5 g)

2.13 mg (12%)

navy beans (sprouted, cooked)

100 g

2.11 mg (12%)

sorghum

1/4 cup (48 g)

2.11 mg (12%)

lima beans, immature seeds

1/2 cup (85 g)

2.08 mg (12%)

great northern beans (canned)

1/2 cup (131 g)

2.06 mg (11%)

refried beans, vegetarian

1/2 cup (121 g)

2.06 mg (11%)

kamut (uncooked)

1/4 cup (46.5 g)

2.05 mg (11%)

chard, swiss (cooked)

1/2 cup (87.5 g)

1.98 mg (11%)

kidney beans

1/2 cup (88.5 g)

1.96 mg (11%)

pink beans

1/2 cup (84.5 g)

1.94 mg (11%)

quinoa (uncooked)

1/4 cup (42.5 g)

1.94 mg (11%)

spelt (uncooked)

1/4 cup (43.5 g)

1.93 mg (11%)

barley malt flour

1/4 cup (40.5 g)

1.91 mg (11%)

cashew nuts (raw)

1 oz (28.35 g)

1.89 mg (11%)

great northern beans

1/2 cup (88.5 g)

1.89 mg (11%)

tamarind nectar (canned)

8 fl oz (251 g)

1.88 mg (10%)

chrysanthemum, garland (cooked)

1/2 cup (50 g)

1.87 mg (10%)

potato (baked, with skin)

1 medium (173 g)

1.87 mg (10%)

coconut milk (canned)

1/4 cup (56.5 g)

1.86 mg (10%)

cranberry (roman) beans

1/2 cup (88.5 g)

1.85 mg (10%)

potato, russet (baked, with skin)

1 medium (173 g)

1.85 mg (10%)

oats

1/4 cup (39 g)

1.84 mg (10%)

semolina (enriched)

1/4 cup (41.75 g)

1.82 mg (10%)

black beans

1/2 cup (86 g)

1.81 mg (10%)

soy flour, low-fat

1/4 cup (22 g)

1.80 mg (10%)

pinto beans

1/2 cup (85.5 g)

1.79 mg (10%)

pinto beans (canned)

1/2 cup (120 g)

1.75 mg (10%)

kamut (cooked)

1/2 cup (86 g)

1.73 mg (10%)

thyme, dried

1 tsp (1.4 g)

1.73 mg (10%)

wheat, hard red spring

1/4 cup (48 g)

1.73 mg (10%)

cashew nuts (oil roasted)

1 oz (28.35 g)

1.72 mg (10%)

cornmeal, degermed, enriched, white

1/4 cup (39.25 g)

1.71 mg (10%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25 g)

1.71 mg (10%)

dandelion greens (raw)

1 cup (55 g)

1.71 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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