Foods High in Iron
Top 50 foods with the most iron per 100g serving.
#
Food
Calories
Iron
Category
- 1Cereals, oats, instant, fortified, plain, dry36224.7mggrain
- 2Seeds, sesame butter, paste58619.2mgnuts-seeds
- 3Rice bran, crude31618.5mggrain
- 4Mushrooms, morel, raw3112.2mgvegetable
- 5Tofu, dried-frozen (koyadofu)4779.7mglegume
- 6Tomatoes, sun-dried2589.1mgvegetable
- 7Turkey, all classes, liver, raw1288.9mgmeat
- 8Seeds, pumpkin and squash seed kernels, dried5598.8mgnuts-seeds
- 9Lemon grass (citronella), raw998.2mgvegetable
- 10Seeds, chia seeds, dried4867.7mgnuts-seeds
- 11Nuts, cashew nuts, raw5536.7mgnuts-seeds
- 12Lentils, raw3526.5mglegume
- 13Noodles, chinese, chow mein4716.4mggrain
- 14Turkey, whole, giblets, raw1245.9mgmeat
- 15Chicken, broilers or fryers, giblets, raw1245.9mgmeat
- 16Seeds, flaxseed5345.7mgnuts-seeds
- 17Oat bran, raw2465.4mggrain
- 18Tofu, raw, regular, prepared with calcium sulfate765.4mglegume
- 19Seeds, sunflower seed kernels, dried5845.3mgnuts-seeds
- 20Pigeon peas (red gram), mature seeds, raw3435.2mglegume
- 21Parmesan cheese topping, fat free3705.0mgdairy
- 22Bread, white wheat2384.9mggrain
- 23Tofu, fried2704.9mglegume
- 24Peanut flour, low fat4284.7mglegume
- 25Oats3894.7mggrain
- 26Barley malt flour3614.7mggrain
- 27Peanuts, all types, raw5674.6mglegume
- 28Seeds, sesame butter, tahini, type of kernels unspecified5924.4mgnuts-seeds
- 29Rice, white, medium-grain, raw, enriched3604.4mggrain
- 30Rice, white, long-grain, regular, raw, enriched3654.3mggrain
- 31Seeds, sunflower seed butter, without salt6174.1mgnuts-seeds
- 32Bagels, cinnamon-raisin, toasted2944.1mggrain
- 33Noodles, egg, dry, enriched3844.0mggrain
- 34Oat flour, partially debranned4044.0mggrain
- 35Carrot, dehydrated3413.9mgvegetable
- 36Nuts, pistachio nuts, raw5603.9mgnuts-seeds
- 37Bread, french or vienna (includes sourdough)2723.9mggrain
- 38Egg, duck, whole, fresh, raw1853.9mgdairy
- 39Bagels, cinnamon-raisin2743.8mggrain
- 40Nuts, almonds5793.7mgnuts-seeds
- 41Turkey, all classes, heart, raw1403.7mgmeat
- 42Egg, goose, whole, fresh, raw1853.6mgdairy
- 43Barley, hulled3543.6mggrain
- 44Bread, wheat2743.6mggrain
- 45Spinach, cooked, boiled, drained, without salt233.6mgvegetable
- 46Mushrooms, Chanterelle, raw323.5mgvegetable
- 47Egg, yolk, raw, frozen, salted, pasteurized2753.4mgdairy
- 48Wonton wrappers (includes egg roll wrappers)2913.4mggrain
- 49Pasta, fresh-refrigerated, plain, as purchased2883.4mggrain
- 50Bread, egg, toasted3153.3mggrain
Rankings are based on iron content per 100g. Actual intake depends on serving size. Only foods with a USDA FoodData Central record are ranked; values are from that record.