Meat and
sausages
|
Mg iron/100 g
|
Boudin
|
29.4
|
Pork Liver
|
18.0
|
Dried Meat of
Graubã¼nden, ham beef
|
9.8
|
Veal liver
|
7.9
|
Liver Paste
|
3.3
|
Deer Meat
|
3.0
|
Language of beef
|
3.0
|
Canard
|
2.5
|
Beef
|
2.1
|
For veal
|
2.0
|
Oie
|
1.9
|
Lamb Meat
|
1.8
|
Rabbit
|
1.6
|
Pork Meat
|
1.4
|
Ham
|
1.1
|
Cheese of Italy,
sausage of Lyon, lard
|
0.8
|
Chicken
|
0.7
|
Fish and seafood
|
Mg iron/100 g
|
Oysters, mussels
|
5.8
|
Sardines in oil
|
2.5
|
Crustaceans
|
2.0
|
Shrimp
|
1.8
|
Fresh Mackerel
or smoked, tuna in oil
|
1.2
|
Lobster, perched
|
1.0
|
Flounder
|
0.9
|
Sole, haddock
|
0.6
|
Cod, halibut
|
0.5
|
Colin
|
0.2
|
Milk and milk
products, eggs
|
Mg iron/100 g
|
Parmesan Cheese
|
0.7
|
Melted Cheese
|
0.9
|
Skimmed milk powder
|
0.8
|
Cheese (p. ex. Emmental cheese,
gouda, tilsiter)
|
0.3
|
Cream cheese to
the cream and double cream
|
0.2
|
Soft cheese,
e.g. brie, camembert
|
0.2
|
Milk, yoghurt, cream
|
0.1
|
White Cheese,
cream, cottage cheese
|
0
|
Soy Milk
|
0.4
|
Egg yolk
|
5.5
|
Eggs (100 g = 2 eggs)
|
1.8
|
Egg white
|
0.1
|
Cereals, bread,
bakery products, pasta
|
Mg iron/100 g
|
His Wheat
|
|
Flakes of millet
|
16.0
|
Wheat germ
|
9.0
|
Oatmeal, wheat green
|
7.6
|
Wheat black
|
4.2
|
Groats barley
|
3.5
|
Rye flour
|
2.8
|
Full Rice
|
2.1
|
Wheat Flour
|
1.7
|
Parboiled Rice
|
1.5
|
Wheat Semolina
|
1.4
|
Husked rice
|
1.1
|
Blocks for eggs
(dry weight)
|
0.6
|
Pasta without
eggs (dry weight)
|
3.0
|
Swedish Bread,
complete with sesame
|
2.1
|
Dark Rye Bread
|
4.3
|
Bread of Graham
|
3.0
|
Rye Bread Valais
|
2.7
|
Bread bis
|
2.4
|
Rye Bread
|
2.0
|
Biscotte (Zwieback)
|
1.7
|
White Bread
|
1.3
|
Small Butter
|
1.2
|
1.1
|
|
Vegetables,
potatoes, legumes
|
Mg iron/100 g
|
Salsify
|
3.3
|
Spinach, side of chard
|
2.7
|
Salad of rampon
|
2.1
|
Small Peas
|
1.9
|
Broccoli, chicory
|
1.4
|
Garden cress
|
1.3
|
Brussels Sprout
|
1.1
|
Head Lettuce,
green beans, mushrooms, boletus
|
1.0
|
Leek, asparagus, red beet
|
|
Radish
|
0.9
|
Chou of Milan
|
0.8
|
Cauliflower, kohlrabi,
red cabbage, sauerkraut, tomatoes
|
0.6
|
Potatoes, chili
peppers, radishes, cabbage white
|
0.5
|
Eggplant, cucumber, carrots, onions
|
|
Endives
|
0.4
|
Soya beans, dried
|
0.3
|
Lentils, dried
|
0.2
|
White beans, dry
|
9.7
|
Chick peas, dry
|
8.0
|
Tofu
|
7.0
|
Fruit, fruit
juice, walnuts, dried fruit
|
Mg iron/100 g
|
Cassis
|
1.3
|
Gooseberries, mango
|
1.2
|
Lawyer, ripe
|
1.0
|
Fresh figs
|
0.8
|
Raspberries
|
0.7
|
Gooseberries
|
0.6
|
Bilberries, mirabelle plums, lemons
|
0.5
|
Apricots,
strawberries, khaki, cherries, kiwi
|
0.4
|
Mandarins, peaches, grapes, bananas
|
0.4
|
Pineapple, plums, rhubarb
|
0.3
|
Oranges
|
0.1
|
Apples, pears, melon
|
0.2
|
Grape juice
|
0.3
|
Apple juice, orange juice, grapefruit
juice
|
0.2
|
Lemon Juice
|
0.1
|
Almonds
|
4.2
|
Hazelnuts
|
3.7
|
Grated coconut
|
3.5
|
Brazil Nuts
|
3.1
|
Walnuts
|
2.5
|
Peanuts
|
2.4
|
Chestnuts
|
1.0
|
Dried apricots
|
5.2
|
Dried figs
|
2.5
|
Raisins, dried prunes
|
2.3
|
Dates
|
3.0
|
Dried Apples
|
2.0
|