Nutrient table

Foods high in iron

Per usual portion, goose liver, duck liver and beef spleen supply the most iron. Among plant foods, soya bean mature and cocoa powder strongly deoiled lead. The tables rank 3,143 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

The DGE reference value is 16 mg a day for women before menopause, 14 mg after it and 11 mg for men. The percentage column uses 16 mg.

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Good to know

The body absorbs iron from meat and fish (heme iron) much better than iron from plants. Vitamin C in the same meal improves absorption from plant foods; coffee and black tea with the meal reduce it.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Goose liver, fried without fat (pan)Variety meats/giblets 140 g 63.4 396% 45.3
2 Duck liver, fried without fat (pan)Variety meats/giblets 130 g 55.4 346% 42.6
3 Beef spleen, rawVariety meats/giblets 120 g 53.5 334% 44.6
4 Sheep spleen, rawVariety meats/giblets 80 g 33.5 210% 41.9
5 Veal kidney, braised without fatVariety meats/giblets 120 g 26.2 164% 21.9
6 Common mussel rawMollusks 300 g 25.5 159% 8.5
7 Pork liver, fried without fat (pan)Variety meats/giblets 120 g 23.8 149% 19.9
8 Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 19.6 122% 16.3
9 Soya bean matureVegetables 180 g 17.5 109% 9.7
10 Mutton kidney, braised without fatVariety meats/giblets 120 g 17.1 107% 14.2
11 Lamb kidney, braised without fatVariety meats/giblets 120 g 13.7 86.0% 11.4
12 Turkey giblets, braised without fatPoultry 150 g 13.2 82.0% 8.8
13 Partridge meat, fried without fat (oven)Game birds 100 g 12.0 75.0% 12.0
14 Wild duck leg, with skin, fried without fat (oven)Game birds 180 g 11.0 69.0% 6.1
15 Horse meat, deep-frozen, braised without fatGame 150 g 10.7 67.0% 7.1
16 Shellfish (frutti di mare) fried without fat (pan)Deep-sea fish 180 g 8.4 53.0% 4.7
17 Boiling fowl giblets, braised without fatPoultry 80 g 8.2 51.0% 10.2
18 Quail meat, without skin, deep-frozen, fried without fat (oven)Game birds 120 g 7.9 50.0% 6.6
19 Cocoa powder strongly deoiledChocolate 15 g 7.9 49.0% 52.8
20 Common cuttlefish grilledMollusks 150 g 7.7 48.0% 5.1

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Cocoa powder strongly deoiledChocolate 52.8 15 g 7.9
2 Goose liver, fried without fat (pan)Variety meats/giblets 45.3 140 g 63.4
3 Beef spleen, rawVariety meats/giblets 44.6 120 g 53.5
4 Duck liver, fried without fat (pan)Variety meats/giblets 42.6 130 g 55.4
5 Sheep spleen, rawVariety meats/giblets 41.9 80 g 33.5
6 Pork blood, rawPork 41.5 50 g 20.8
7 Veal kidney, braised without fatVariety meats/giblets 21.9 120 g 26.2
8 Chicken liver, fried without fat (pan)Variety meats/giblets 16.3 120 g 19.6
9 Mutton kidney, braised without fatVariety meats/giblets 14.2 120 g 17.1
10 Spelt branCereals and grain (excluding rice) 13.6 15 g 2.0
11 Chanterelle driedMushrooms 13.5 15 g 2.0
12 Wheat branCereals and grain (excluding rice) 12.7 20 g 2.5
13 Partridge meat, fried without fat (oven)Game birds 12.0 100 g 12.0
14 Button mushroom driedMushrooms 11.8 10 g 1.2
15 Dark chocolateChocolate 11.5 30 g 3.4
16 Lamb kidney, braised without fatVariety meats/giblets 11.4 120 g 13.7
17 ChocolateChocolate 10.6 30 g 3.2
18 Brown-yellow boletus (slippery jack) driedMushrooms 10.3 15 g 1.5
19 Boiling fowl giblets, braised without fatPoultry 10.2 80 g 8.2
20 Sesame seeds roasted without fatOil seeds 10.2 15 g 1.5

Plant foods high in iron

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 17.5 109% 9.7
2 Cocoa powder strongly deoiledChocolate 15 g 7.9 49.0% 52.8
3 Chard/leaf beet, braised without fatVegetables 150 g 7.2 45.0% 4.8
4 Chanterelle dried, boiledMushrooms 100 g 6.5 40.0% 6.5
5 Barley whole grain, boiledCereals and grain (excluding rice) 200 g 6.3 40.0% 3.2
6 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 5.9 37.0% 4.9
7 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 5.8 36.0% 3.2
8 Stinging nettle stewedVegetables 120 g 5.3 33.0% 4.4
9 Spinach boiledVegetables 180 g 5.2 33.0% 2.9
10 Chinese spinach fried without fat (pan)Vegetables 150 g 5.2 32.0% 3.5
11 Cowpea/black-eyed pea, matureLegumes (mature) 60 g 5.0 31.0% 8.3
12 Oat whole grain, boiledCereals and grain (excluding rice) 170 g 4.9 31.0% 2.9

Highest nutrient density

Iron per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 Pork blood, rawPork 55.3 41.5
2 Beef spleen, rawVariety meats/giblets 44.6 44.6
3 Sheep spleen, rawVariety meats/giblets 43.2 41.9
4 Goose liver, rawVariety meats/giblets 28.0 30.5
5 Duck liver, rawVariety meats/giblets 25.2 30.5
6 Cocoa powder strongly deoiledChocolate 17.0 52.8
7 Chard/leaf beet, braised without fatVegetables 16.0 4.8
8 Common mussel rawMollusks 14.2 8.5
9 Chinese spinach rawVegetables 11.6 2.3
10 Parsley leaf rawVegetables 11.5 3.8
11 Spinach stewedVegetables 11.4 2.5
12 Wild garlic rawVegetables 11.0 2.9

By food group

Vegetables and potatoes high in iron

Food Portion per portion (mg) % reference
Soya bean matureVegetables 180 g 17.5 109%
Chard/leaf beet, braised without fatVegetables 150 g 7.2 45.0%
Stinging nettle stewedVegetables 120 g 5.3 33.0%
Spinach boiledVegetables 180 g 5.2 33.0%
Chinese spinach fried without fat (pan)Vegetables 150 g 5.2 32.0%
Black salsify braised without fatVegetables 120 g 4.8 30.0%
Jerusalem artichoke/topinambur, bakedStarchy roots and tubers 150 g 3.8 24.0%
Purslane stewedVegetables 100 g 3.8 24.0%

Mushrooms high in iron

Food Portion per portion (mg) % reference
Chanterelle dried, boiledMushrooms 100 g 6.5 40.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 5.9 37.0%
Buttom mushroom dried, boiledMushrooms 80 g 4.6 28.0%
Mixed mushrooms dried, boiledMushrooms 120 g 3.6 22.0%
Morel dried, boiledMushrooms 70 g 3.2 20.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 3.1 20.0%
Porcini mushroom dried, boiledMushrooms 100 g 2.8 17.0%
Saffron milk cap (red pine mushroom) fried without fat (pan)Mushrooms 120 g 2.6 16.0%

Fruit high in iron

Food Portion per portion (mg) % reference
Mulberry juiceFruit 200 g 3.3 20.0%
Cape gooseberry juiceFruit 200 g 2.5 15.0%
Black currant juiceFruit 200 g 2.0 13.0%
Sweet cherry driedFruit 40 g 2.0 13.0%
Plantain fried without fat (pan)Fruit 180 g 1.7 10.0%
Boysenberry rawFruit 100 g 1.6 10.0%
Raspberry driedFruit 35 g 1.5 9.0%
Sour cherry juiceFruit 200 g 1.4 9.0%

Pulses high in iron

Food Portion per portion (mg) % reference
Cowpea/black-eyed pea, matureLegumes (mature) 60 g 5.0 31.0%
Lentil matureLegumes (mature) 60 g 4.8 30.0%
Broad bean matureLegumes (mature) 60 g 4.0 25.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 4.0 25.0%
Tofu fried without fat (pan)Legumes (mature) 100 g 4.0 25.0%
Haricot bean matureLegumes (mature) 60 g 3.9 24.0%
Kidney bean mature, canned, drainedLegumes (mature) 180 g 3.8 24.0%
Mung bean matureLegumes (mature) 60 g 3.6 22.0%

Nuts and seeds high in iron

Food Portion per portion (mg) % reference
Olives blackened, in brine, drainedOil seeds 40 g 2.5 16.0%
Pistachio nutNuts 30 g 2.1 13.0%
Sunflower seeds roasted without fatOil seeds 30 g 1.8 11.0%
Cashew nut roasted without fatNuts 25 g 1.6 10.0%
Sesame seeds roasted without fatOil seeds 15 g 1.5 10.0%
Sweet chestnut bakedNuts 80 g 1.4 9.0%
Sweet almond crushedNuts 20 g 1.4 9.0%
Chia seedsOil seeds 15 g 1.1 7.0%

Oils and fats high in iron

Food Portion per portion (mg) % reference
Cod liver cannedAnimal oils 75 g 2.5 16.0%

Herbs and spices high in iron

Food Portion per portion (mg) % reference
Basil driedSpices 2 g 1.8 11.0%

Grains, bread and pasta high in iron

Food Portion per portion (mg) % reference
Barley whole grain, boiledCereals and grain (excluding rice) 200 g 6.3 40.0%
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 5.8 36.0%
Oat whole grain, boiledCereals and grain (excluding rice) 170 g 4.9 31.0%
Amaranth rawCereals and grain (excluding rice) 60 g 4.2 27.0%
Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 3.8 24.0%
Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 3.8 24.0%
Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 3.7 23.0%
Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 3.6 22.0%

Dairy, cheese and eggs high in iron

Food Portion per portion (mg) % reference
Goose egg rawEggs 160 g 5.8 36.0%
Turkey egg rawEggs 80 g 3.3 20.0%
Duck egg rawEggs 80 g 2.2 14.0%
Chicken egg yolk, bakedEggs 20 g 1.5 9.0%
Quark 20 % fat in dry matterCheese 200 g 0.74 5.0%
Cottage cheese min. 20 % fat in dry matterCheese 150 g 0.45 3.0%

Fish and seafood high in iron

Food Portion per portion (mg) % reference
Common mussel rawMollusks 300 g 25.5 159%
Shellfish (frutti di mare) fried without fat (pan)Deep-sea fish 180 g 8.4 53.0%
Common cuttlefish grilledMollusks 150 g 7.7 48.0%
Atlantic bonito rawDeep-sea fish 150 g 5.0 31.0%
Tuna grilledDeep-sea fish 120 g 5.0 31.0%
European oyster grilledMollusks 100 g 4.7 29.0%
Crayfish boiled, grilledCrustaceans 150 g 4.4 27.0%
Anchovy grilledDeep-sea fish 100 g 3.3 21.0%

Meat and sausages high in iron

Food Portion per portion (mg) % reference
Pork blood, rawPork 50 g 20.8 130%
Turkey giblets, braised without fatPoultry 150 g 13.2 82.0%
Partridge meat, fried without fat (oven)Game birds 100 g 12.0 75.0%
Beef liver mince, boiledRed meat (excluding variety meats) 120 g 11.9 74.0%
Wild duck leg, with skin, fried without fat (oven)Game birds 180 g 11.0 69.0%
Horse meat, deep-frozen, braised without fatGame 150 g 10.7 67.0%
Goose giblets, braised without fatPoultry 100 g 8.8 55.0%
Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 8.8 55.0%

Offal high in iron

Food Portion per portion (mg) % reference
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 63.4 396%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 55.4 346%
Beef spleen, rawVariety meats/giblets 120 g 53.5 334%
Sheep spleen, rawVariety meats/giblets 80 g 33.5 210%
Veal kidney, braised without fatVariety meats/giblets 120 g 26.2 164%
Pork liver, fried without fat (pan)Variety meats/giblets 120 g 23.8 149%
Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 19.6 122%
Mutton kidney, braised without fatVariety meats/giblets 120 g 17.1 107%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy