Foods — iron per 100 g (USDA 2019)
Measure: iron per 100 g, unit: milligrams.
| # | Name | milligrams |
|---|---|---|
| 1 | Bitter çikolata | 11.9 |
| 2 | Tahin | 8.9 |
| 3 | Kabak çekirdeği | 8.8 |
| 4 | Kuru fasulye | 6.7 |
| 5 | Kaju | 6.7 |
| 6 | Mercimek (kuru) | 6.5 |
| 7 | Zeytin | 6.3 |
| 8 | Ayçekirdeği | 5.2 |
| 9 | Fındık | 4.7 |
| 10 | Pekmez | 4.7 |
| 11 | Nohut (kuru) | 4.3 |
| 12 | Yulaf ezmesi | 4.2 |
| 13 | Antep fıstığı | 3.9 |
| 14 | Badem | 3.7 |
| 15 | Beyaz ekmek | 3.6 |
| 16 | Ceviz | 2.9 |
| 17 | Ispanak | 2.7 |
| 18 | Kuru kayısı | 2.7 |
| 19 | Bulgur | 2.5 |
| 20 | Tam buğday ekmeği | 2.5 |
| 21 | Sütlü çikolata | 2.4 |
| 22 | Kuru incir | 2 |
| 23 | Kıyma (dana) | 1.9 |
| 24 | Yumurta | 1.8 |
| 25 | Esmer pirinç | 1.3 |
| 26 | Makarna (kuru) | 1.3 |
| 27 | Un | 1.2 |
| 28 | Patates | 0.8 |
Source and method
Source: USDA FoodData Central · SR Legacy, retrieved 2026-09-10.
Every entry carries its own source link. This list was compiled from the source, not written by hand.
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