Foods Highest in Iron, Fe

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Spices, thyme, dried ranks #1 of 50 for Iron, Fe, at 123.6MG per 100g (687% of the FDA Daily Value).

What These Iron, Fe Rankings Mean

This ranking surfaces the top 50 whole foods for Iron, Fe, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. The FDA Daily Value for Iron, Fe is 18MG, so every row translates directly into a percent-DV figure for an adult on a 2,000-calorie diet.

At the top of the ranking sits Spices, thyme, dried, delivering 123.6MG per 100g, 687% of the Daily Value in a 100g portion. The top three (Spices, thyme, dried, Spices, basil, dried, Spearmint, dried) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Iron, Fe sources side-by-side

# Food Amount % DV
1 Spices, thyme, dried 123.6 MG 687%
2 Spices, basil, dried 89.8 MG 499%
3 Spearmint, dried 87.5 MG 486%
4 Spices, marjoram, dried 82.7 MG 460%
5 Whale, beluga, meat, dried (Alaska Native) 72.3 MG 402%
6 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 MG 376%
7 Babyfood, cereal, oatmeal, with honey, dry 67.2 MG 374%
8 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 MG 369%
9 Spices, cumin seed 66.4 MG 369%
10 Babyfood, cereal, oatmeal, dry fortified 64.1 MG 356%
11 Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified 64.0 MG 356%
12 Spices, turmeric, ground 55.0 MG 306%
13 Parsley, freeze-dried 53.9 MG 299%
14 Babyfood, cereal, rice, dry fortified 53.0 MG 295%
15 Seal, bearded (Oogruk), meat, dried (Alaska Native) 49.6 MG 276%
16 Cereals, QUAKER, Quick Oats with Iron, Dry 49.5 MG 275%
17 Spices, dill weed, dried 48.8 MG 271%
18 Babyfood, cereal, barley, dry fortified 48.2 MG 268%
19 Babyfood, cereal, brown rice, dry, instant 47.6 MG 264%
20 Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron 47.5 MG 264%
21 Babyfood, cereal, high protein, with apple and orange, dry 47.5 MG 264%
22 Babyfood, cereal, mixed, with bananas, dry 47.5 MG 264%
23 Babyfood, cereal, rice, with bananas, dry 47.5 MG 264%
24 Babyfood, cereal, oatmeal, with bananas, dry 45.0 MG 250%
25 Babyfood, cereal, whole wheat, with apples, dry fortified 45.0 MG 250%
26 Spices, celery seed 44.9 MG 249%
27 Beef, variety meats and by-products, spleen, raw 44.5 MG 247%
28 Walrus, meat, dried (Alaska Native) 43.0 MG 239%
29 Spices, bay leaf 43.0 MG 239%
30 Cereals, MALT-O-MEAL, chocolate, dry 42.9 MG 238%
31 Spices, coriander leaf, dried 42.5 MG 236%
32 Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry 42.0 MG 234%
33 Lamb, variety meats and by-products, spleen, raw 41.9 MG 233%
34 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds 41.4 MG 230%
35 Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry 40.9 MG 227%
36 Beef, variety meats and by-products, spleen, cooked, braised 39.4 MG 219%
37 Cereals, QUAKER, corn grits, instant, plain, dry 38.8 MG 215%
38 Lamb, variety meats and by-products, spleen, cooked, braised 38.7 MG 215%
39 Cereals ready-to-eat, RALSTON Corn Biscuits 38.4 MG 213%
40 Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry 38.2 MG 212%
41 Spices, savory, ground 37.9 MG 210%
42 Babyfood, rice and apples, dry 37.0 MG 206%
43 Spices, anise seed 37.0 MG 205%
44 Spices, oregano, dried 36.8 MG 204%
45 Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa 36.0 MG 200%
46 Spices, poultry seasoning 35.3 MG 196%
47 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted 34.8 MG 193%
48 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal 34.3 MG 191%
49 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES 33.8 MG 188%
50 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds 33.8 MG 188%

Frequently Asked Questions

What food is highest in Iron, Fe?

Spices, thyme, dried is the food highest in Iron, Fe, with 123.6MG per 100g. That provides 687% of the Daily Value.

How much Iron, Fe do I need per day?

The FDA Daily Value for Iron, Fe is 18MG, based on a 2,000-calorie diet. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare professional for personalized recommendations.

What are good whole food sources of Iron, Fe?

Top whole food sources of Iron, Fe include Spices, thyme, dried, Spices, basil, dried, Spearmint, dried, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Iron, Fe DV = 18MG based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.