The iron content in multiple products

Some figures for those interested. The table below gives the iron content in different products. Here are some of them:

Products The content of iron, mg/100 g Products The content of iron, mg/100 g
Meat and fish
kidney
liver
heart
beef skinny
smoked ham
pork (average)
chicken
fish (average)
Groats and grains
oatmeal
wheat
rice
Fruits
prunes
raisins
the dried figs
raspberry, currant
grapes, peaches
bananas, blueberries
apples, pears
cherry, grapefruits

7,9
6,6
4,6
2,9
2,5
2,3
1,5
0,7

4,5
3,3
0,8

3,9
3,3
2,1
0,9
0,8
0,6
0,3
0,2
Milk and dairy products
whole milk and skim
condensed milk
milk powder
the whole egg
yolk
protein
Vegetables
spinach
green peas
Brussels sprouts
tomatoes
onions, cabbage, celery, lettuce
Different
yeast
the bakery yeast
syrup
mushrooms
honey



0,1
0,2
0,2
2,7
7,2
0,2

3,0
1,9
1,3
0,6

0,5

18,2
4,9
6,0
1,0
0,9

As always happens in such tables, the difference between the data from different sources can be overwhelming. We often use tables German nutritionists, because they contain a large number of data (27 headings in the table drawn up by Professor Century Choice and Dr., Growth) and they have a special category that indicates the amount of iron (mg per 100 g) in different food products. From this section, we wrote out the most iron-rich foods:

Products The content of iron, mg/100 g Products The content of iron, mg/100 g
Meat
blood beef, pork
horse meat
the blood of the calf
blood chickens
rabbit meat
beef liver
Different
nuts forest
salad-leaved and chicory

60
50
40
30
15
12

25
25
cabbage
chocolate
red cabbage
dried yeast
celery leaves
soy
dill
beans
cheese (mentalise, Parmesan)
dried pears
20
20
18
18
16
12-13
12
10

10
5.4