Foods High in Iron in Australia
Compare everyday Australian foods by the amount of iron in a practical serve, then switch perspective with the per-100 g concentration list.
Values come from the Australian food catalogue used by MorselMetrics. The practical ranking applies a typical serving estimate only to compare foods; it does not change the underlying food-composition data.
Top foods by a practical serve
This view asks: how much iron might a normal serving of this food contribute? Serving sizes are comparison estimates, not dietary recommendations.
| # | Food | Typical serve | Iron | Source |
|---|---|---|---|---|
| 1 | Thyme, dried, ground | 100 g (no typical serve recorded) | 123.6 mg | FSANZ Australian Food Composition Database |
| 2 | Turmeric, dried, ground | 100 g (no typical serve recorded) | 55.0 mg | FSANZ Australian Food Composition Database |
| 3 | Oregano, dried | 100 g (no typical serve recorded) | 36.8 mg | FSANZ Australian Food Composition Database |
| 4 | Psyllium, uncooked | 100 g (no typical serve recorded) | 24.0 mg | FSANZ Australian Food Composition Database |
| 5 | Rosemary, dried | 100 g (no typical serve recorded) | 29.3 mg | FSANZ Australian Food Composition Database |
| 6 | Sage, dried | 100 g (no typical serve recorded) | 28.1 mg | FSANZ Australian Food Composition Database |
| 7 | Paste, shrimp | 100 g (no typical serve recorded) | 20.5 mg | FSANZ Australian Food Composition Database |
| 8 | Flour, hemp | 100 g (no typical serve recorded) | 15.5 mg | FSANZ Australian Food Composition Database |
| 9 | Ginger, dried, ground | 100 g (no typical serve recorded) | 19.8 mg | FSANZ Australian Food Composition Database |
| 10 | Seaweed, nori, dried | 100 g (no typical serve recorded) | 19.0 mg | FSANZ Australian Food Composition Database |
| 11 | Lentil, red, hulled, dry | 150 g (a serve) | 13.7 mg | FSANZ Australian Food Composition Database |
| 12 | Plum, salted | 100 g (no typical serve recorded) | 13.0 mg | FSANZ Australian Food Composition Database |
| 13 | Lamb, liver, grilled, no added fat | 100 g (a serve) | 11.0 mg | FSANZ Australian Food Composition Database |
| 14 | Wheat bran, unprocessed, uncooked | 100 g (no typical serve recorded) | 11.0 mg | FSANZ Australian Food Composition Database |
| 15 | Chilli (chili), dried, ground | 100 g (no typical serve recorded) | 14.3 mg | FSANZ Australian Food Composition Database |
| 16 | Bean, soya (soy), dried | 150 g (a serve) | 14.3 mg | FSANZ Australian Food Composition Database |
| 17 | Lentil, hulled, dry | 150 g (a serve) | 10.1 mg | FSANZ Australian Food Composition Database |
| 18 | Seed, pumpkin, hulled & dried | 150 g (a serve) | 12.8 mg | FSANZ Australian Food Composition Database |
| 19 | Parsley, curly, fresh, raw | 100 g (no typical serve recorded) | 9.4 mg | FSANZ Australian Food Composition Database |
| 20 | Wheat germ | 100 g (no typical serve recorded) | 9.0 mg | FSANZ Australian Food Composition Database |
Top foods per 100 g
This view measures nutrient concentration. It is useful for comparing the composition of foods, but a 100 g amount may be much larger or smaller than a normal serving.
| # | Food | Iron per 100 g | Source |
|---|---|---|---|
| 1 | Thyme, dried, ground | 123.6 mg | FSANZ Australian Food Composition Database |
| 2 | Cumin (cummin) seed, dried, ground | 66.4 mg | FSANZ Australian Food Composition Database |
| 3 | Spread, yeast, marmite | 46.3 mg | FSANZ Australian Food Composition Database |
| 4 | Turmeric, dried, ground | 55.0 mg | FSANZ Australian Food Composition Database |
| 5 | Oregano, dried | 36.8 mg | FSANZ Australian Food Composition Database |
| 6 | Fenugreek seed, dried | 33.5 mg | FSANZ Australian Food Composition Database |
| 7 | Psyllium, uncooked | 24.0 mg | FSANZ Australian Food Composition Database |
| 8 | Cocoa powder | 30.0 mg | FSANZ Australian Food Composition Database |
| 9 | Rosemary, dried | 29.3 mg | FSANZ Australian Food Composition Database |
| 10 | Sage, dried | 28.1 mg | FSANZ Australian Food Composition Database |
| 11 | Paste, shrimp | 20.5 mg | FSANZ Australian Food Composition Database |
| 12 | Protein powder, hemp seed based | 22.0 mg | FSANZ Australian Food Composition Database |
| 13 | Paprika, dry powder | 21.1 mg | FSANZ Australian Food Composition Database |
| 14 | Flour, hemp | 15.5 mg | FSANZ Australian Food Composition Database |
| 15 | Chocolate, dark, no added sugar | 15.0 mg | FSANZ Australian Food Composition Database |
| 16 | Ginger, dried, ground | 19.8 mg | FSANZ Australian Food Composition Database |
| 17 | Curry powder | 19.1 mg | FSANZ Australian Food Composition Database |
| 18 | Seaweed, nori, dried | 19.0 mg | FSANZ Australian Food Composition Database |
| 19 | Beverage base, chocolate flavour, unfortified (Nesquik brand) | 14.0 mg | FSANZ Australian Food Composition Database |
| 20 | Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K) · fortified | 13.8 mg | FSANZ Australian Food Composition Database |
Why the rankings differ
Per 100 g tells you how concentrated a nutrient is. Per serve asks a different practical question: what amount might this food contribute when eaten in a more typical quantity? Dried herbs, powders, spreads and concentrates often look dominant per 100 g even though people usually eat much less than 100 g.
About the data
MorselMetrics uses Australian food-composition records, primarily the Australian Food Composition Database with reviewed AUSNUT records where applicable. Each row keeps its own source, and missing source values remain separate from true zeroes. Food composition varies by product, preparation and sample, and these rankings do not account for individual nutrient absorption.
Nutrition information is for general educational use and is not personal medical advice. See data sources and limitations and the nutrition disclaimer.
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