Iron's sources

5 to 15 mg of iron /100g		2 to 5 mg of iron/100 g
Pumpkin seeds	15 mg	Dry apricots	4,5 mg
Sesame seeds	14,5 mg	Peanuts	4,5 mg
Soy flour	13 mg	Hazelnuts	4,5 mg
Quinoa	9 mg	Almonds	4 mg
Amaranth	7,5 mg	Almond butter	4 mg
Parsley	6 mg	Hazelnut butter	4 mg
Cocoa	12 mg	Whole wheat flour	4 mg
Tahini	9 mg	Raw oat flakes	4 mg
Sunflower seeds	7 mg	Dry peaches	4 mg
Egg yolk	7 mg	Pistachios	4 mg
Flax seeds	6 mg	Raw green beets	3,5 mg
Cashew	6 mg	Cooked white beans	3,5 mg
Cooked soybeans	5 mg	Cooked lentils	3,5 mg
Less than 2 mg of iron/100 g		Macadamia nuts	3,5 mg
Raw vegetables	1,2 mg	Brazil nuts	3,5 mg
Cooked vegetables	0,7 mg	Cashew butter	3 mg
Cooked cereals	0,6 mg	Walnuts	3 mg
Fruits	0,3 mg	Black olives	3 mg
For comparaison per 100 g		Pines nuts	3 mg
Beef liver	12 mg	Dandelion	3 mg
Wine	6 à 12 mg/L	Cheeses	3 mg
Kidneys, tongue...	6 à 10 mg	Other cooked legumes	2,7 mg
Oysters	7 mg	Other dry fruits	2,5 mg
Veal liver	5 mg	Pecan nuts	2,5 mg
Meats	average of 3 mg