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15 Mouthwatering Herbs & Spices High In Iron

What herbs and spices are high in iron, an essential mineral required to make hemoglobin? Rosemary, oregano, cumin seed... Discover more in our interactive infographic.
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Iron Herbs & Spices

Rosemary / fresh

Rosemary
Iron per 100g:
6.65 mg
total
67% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Thyme / spices, dried

Thyme
Iron per 100g:
123.6 mg
total
1236% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
1124% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
1236% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
824% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
687% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
687% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
1545% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Basil / spices, dried

Basil
Iron per 100g:
89.8 mg
total
898% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
816% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
898% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
599% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
499% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
499% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Dill weed / fresh

Dill weed
Iron per 100g:
6.59 mg
total
66% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
82% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
82% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
82% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Spearmint / dried

Spearmint
Iron per 100g:
87.47 mg
total
875% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
795% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
875% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
583% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
486% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
486% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
1093% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Cumin seed / spices

Cumin seed
Iron per 100g:
66.36 mg
total
664% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
603% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
664% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
830% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
442% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
369% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
369% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
830% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
830% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Peppermint / fresh

Peppermint
Iron per 100g:
5.08 mg
total
51% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Turmeric / spices, ground

Turmeric
Iron per 100g:
55 mg
total
550% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
500% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
550% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
688% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
367% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
306% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
306% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
688% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
688% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Celery seed / spices

Celery seed
Iron per 100g:
44.9 mg
total
449% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
561% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
408% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
561% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
561% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
561% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
561% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
449% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
561% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
299% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
249% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
249% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
561% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
561% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Thyme / fresh

Thyme
Iron per 100g:
17.45 mg
total
175% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
218% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
159% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
218% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
218% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
218% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
218% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
175% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
218% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
116% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
218% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
218% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Anise seed / spices

Anise seed
Iron per 100g:
36.96 mg
total
370% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
336% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
370% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
462% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
246% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
205% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
205% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
462% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
462% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Oregano / spices, dried

Oregano
Iron per 100g:
36.96 mg
total
370% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
336% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
462% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
370% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
462% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
246% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
205% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
205% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
462% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
462% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Basil / fresh

Basil
Iron per 100g:
3.17 mg
total
32% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Fenugreek seed / spices

Fenugreek seed
Iron per 100g:
33.55 mg
total
335% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
419% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
305% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
419% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
419% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
419% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
419% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
335% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
419% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
224% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
186% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
186% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
419% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
419% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Herbs & Spices

Tarragon / spices, dried

Tarragon
Iron per 100g:
32.3 mg
total
323% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
404% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
294% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
404% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
404% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
404% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
404% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
323% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
404% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
215% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
179% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
179% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
404% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
404% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs