Grains High in Iron: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in iron are Chow mein noodles (Chinese) (6.4 mg, 36% DV), Oat bran (raw) (5.4 mg, 30% DV) and White wheat bread (4.9 mg, 27% DV). Per typical serving, White rice (medium-grain, raw, enriched) gives the most: 1 cup (195 g) has 8.5 mg (47% DV). 23 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 13 reach 20% DV, the FDA bar for “high in”.
Highest in iron per 100 g
30 of 51 ranked grains, most iron first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Chow mein noodles (Chinese) | 6.4 mg36% DV | 1/2 cup dry28 g | 1.8 mg10% DV | 2.7 mg |
| 2 | Oat bran (raw) | 5.4 mg30% DV | 1 cup94 g | 5.1 mg28% DV | 4.4 mg |
| 3 | White wheat bread | 4.9 mg27% DV | 1 slice28 g | 1.4 mg8% DV | 4.1 mg |
| 4 | Oats | 4.7 mg26% DV | 1 cup156 g | 7.4 mg41% DV | 2.4 mg |
| 5 | White rice (medium-grain, raw, enriched) | 4.4 mg24% DV | 1 cup195 g | 8.5 mg47% DV | 2.4 mg |
| 6 | White rice (long-grain, enriched, uncooked) | 4.3 mg24% DV | 1 cup185 g | 8 mg44% DV | 2.4 mg |
| 7 | Cinnamon-raisin bagels (toasted) | 4.1 mg23% DV | 1 medium bagel99 g | 4 mg22% DV | 2.8 mg |
| 8 | Egg noodles (dry, enriched) | 4 mg22% DV | 1 cup38 g | 1.5 mg8% DV | 2.1 mg |
| 9 | Bread (french or vienna) | 3.9 mg22% DV | 1 slice139 g | 5.4 mg30% DV | 2.9 mg |
| 10 | Cinnamon-raisin bagels | 3.8 mg21% DV | 1 medium bagel105 g | 4 mg22% DV | 2.8 mg |
| 11 | Barley (hulled) | 3.6 mg20% DV | 1 cup184 g | 6.6 mg37% DV | 2 mg |
| 11 | Wheat bread | 3.6 mg20% DV | 1 slice29 g | 1 mg6% DV | 2.6 mg |
| 13 | Wonton wrappers | 3.4 mg19% DV | 1 wrapper32 g | 1.1 mg6% DV | 2.3 mg |
| 14 | Pasta (fresh-refrigerated, plain, as purchased) | 3.4 mg19% DV | 4.5 oz128 g | 4.3 mg24% DV | 2.3 mg |
| 15 | Egg bread (toasted) | 3.3 mg19% DV | 1 slice37 g | 1.2 mg7% DV | 2.1 mg |
| 16 | Pasta (dry, enriched) | 3.3 mg18% DV | 1 cup spaghetti91 g | 3 mg17% DV | 1.8 mg |
| 16 | Pasta (fresh-refrigerated, spinach, as purchased) | 3.3 mg18% DV | 4.5 oz128 g | 4.2 mg23% DV | 2.3 mg |
| 18 | Whole-wheat bread (prepared from recipe) | 3.1 mg17% DV | 1 slice46 g | 1.4 mg8% DV | 2.2 mg |
| 19 | Oat bran bagels | 3.1 mg17% DV | 1 medium bagel105 g | 3.2 mg18% DV | 2.4 mg |
| 20 | Garlic bread (frozen) | 3.1 mg17% DV | 1 slice presliced43 g | 1.3 mg7% DV | 1.7 mg |
| 21 | Egg bread | 3 mg17% DV | 1 slice40 g | 1.2 mg7% DV | 2.1 mg |
| 22 | Cracked-wheat bread | 2.8 mg16% DV | 1 slice30 g | 0.84 mg5% DV | 2.2 mg |
| 23 | Pumpernickel rolls | 2.8 mg15% DV | 1 medium36 g | 1 mg6% DV | 2 mg |
| 24 | Wheat bagels | 2.8 mg15% DV | 1 bagel98 g | 2.7 mg15% DV | 2.2 mg |
| 25 | Corn grain (white) | 2.7 mg15% DV | 1 cup166 g | 4.5 mg25% DV | 1.5 mg |
| 25 | Corn grain (yellow) | 2.7 mg15% DV | 1 cup166 g | 4.5 mg25% DV | 1.5 mg |
| 25 | French rolls | 2.7 mg15% DV | 1 roll38 g | 1 mg6% DV | 2 mg |
| 28 | Soba noodles (dry) | 2.7 mg15% DV | 2 oz57 g | 1.5 mg9% DV | 1.6 mg |
| 29 | Barley (pearled, raw) | 2.5 mg14% DV | 1 cup200 g | 5 mg28% DV | 1.4 mg |
| 29 | Multi-grain bread | 2.5 mg14% DV | 1 slice regular26 g | 0.65 mg4% DV | 1.9 mg |
Most iron per typical serving
The same grains ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | White rice (medium-grain, raw, enriched) | 4.4 mg24% DV | 1 cup195 g | 8.5 mg47% DV | 2.4 mg |
| 2 | White rice (long-grain, enriched, uncooked) | 4.3 mg24% DV | 1 cup185 g | 8 mg44% DV | 2.4 mg |
| 3 | Oats | 4.7 mg26% DV | 1 cup156 g | 7.4 mg41% DV | 2.4 mg |
| 4 | Barley (hulled) | 3.6 mg20% DV | 1 cup184 g | 6.6 mg37% DV | 2 mg |
| 5 | Bread (french or vienna) | 3.9 mg22% DV | 1 slice139 g | 5.4 mg30% DV | 2.9 mg |
| 6 | Oat bran (raw) | 5.4 mg30% DV | 1 cup94 g | 5.1 mg28% DV | 4.4 mg |
| 7 | Barley (pearled, raw) | 2.5 mg14% DV | 1 cup200 g | 5 mg28% DV | 1.4 mg |
| 8 | Corn grain (white) | 2.7 mg15% DV | 1 cup166 g | 4.5 mg25% DV | 1.5 mg |
| 8 | Corn grain (yellow) | 2.7 mg15% DV | 1 cup166 g | 4.5 mg25% DV | 1.5 mg |
| 10 | Pasta (fresh-refrigerated, plain, as purchased) | 3.4 mg19% DV | 4.5 oz128 g | 4.3 mg24% DV | 2.3 mg |
| 11 | Pasta (fresh-refrigerated, spinach, as purchased) | 3.3 mg18% DV | 4.5 oz128 g | 4.2 mg23% DV | 2.3 mg |
| 12 | Cinnamon-raisin bagels (toasted) | 4.1 mg23% DV | 1 medium bagel99 g | 4 mg22% DV | 2.8 mg |
| 13 | Cinnamon-raisin bagels | 3.8 mg21% DV | 1 medium bagel105 g | 4 mg22% DV | 2.8 mg |
| 14 | Oat bran bagels | 3.1 mg17% DV | 1 medium bagel105 g | 3.2 mg18% DV | 2.4 mg |
| 15 | Pasta (dry, enriched) | 3.3 mg18% DV | 1 cup spaghetti91 g | 3 mg17% DV | 1.8 mg |
Most iron per 200 kcal
Nutrient density: iron for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oat bran (cooked) | 0.88 mg5% DV | 1 cup219 g | 1.9 mg11% DV | 4.4 mg |
| 2 | Oat bran (raw) | 5.4 mg30% DV | 1 cup94 g | 5.1 mg28% DV | 4.4 mg |
| 3 | White wheat bread | 4.9 mg27% DV | 1 slice28 g | 1.4 mg8% DV | 4.1 mg |
| 4 | Bread (french or vienna) | 3.9 mg22% DV | 1 slice139 g | 5.4 mg30% DV | 2.9 mg |
| 5 | Cinnamon-raisin bagels (toasted) | 4.1 mg23% DV | 1 medium bagel99 g | 4 mg22% DV | 2.8 mg |
| 6 | Cinnamon-raisin bagels | 3.8 mg21% DV | 1 medium bagel105 g | 4 mg22% DV | 2.8 mg |
| 7 | Chow mein noodles (Chinese) | 6.4 mg36% DV | 1/2 cup dry28 g | 1.8 mg10% DV | 2.7 mg |
| 8 | Wheat bread | 3.6 mg20% DV | 1 slice29 g | 1 mg6% DV | 2.6 mg |
| 9 | Quinoa (cooked) | 1.5 mg8% DV | 1 cup185 g | 2.8 mg15% DV | 2.5 mg |
| 10 | Oats | 4.7 mg26% DV | 1 cup156 g | 7.4 mg41% DV | 2.4 mg |
| 11 | White rice (medium-grain, raw, enriched) | 4.4 mg24% DV | 1 cup195 g | 8.5 mg47% DV | 2.4 mg |
| 12 | Oat bran bagels | 3.1 mg17% DV | 1 medium bagel105 g | 3.2 mg18% DV | 2.4 mg |
| 13 | White rice (long-grain, enriched, uncooked) | 4.3 mg24% DV | 1 cup185 g | 8 mg44% DV | 2.4 mg |
| 14 | Pasta (fresh-refrigerated, plain, as purchased) | 3.4 mg19% DV | 4.5 oz128 g | 4.3 mg24% DV | 2.3 mg |
| 15 | Wonton wrappers | 3.4 mg19% DV | 1 wrapper32 g | 1.1 mg6% DV | 2.3 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with iron, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Oats (instant, fortified, plain, dry) | 25 mg137% DV | 1 packet28 g | 6.9 mg38% DV | 14 mg |
| Rice bran (crude) | 19 mg103% DV | 1 cup118 g | 22 mg122% DV | 12 mg |
| Barley malt flour | 4.7 mg26% DV | 1 cup162 g | 7.6 mg42% DV | 2.6 mg |
| Oat flour (partially debranned) | 4 mg22% DV | 1 cup104 g | 4.2 mg23% DV | 2 mg |
| Corn bran (crude) | 2.8 mg16% DV | 1 cup76 g | 2.1 mg12% DV | 2.5 mg |
| Corn flour (whole-grain, yellow) | 2.4 mg13% DV | 1 cup117 g | 2.8 mg15% DV | 1.3 mg |
| Rice flour (brown) | 2 mg11% DV | 1 cup158 g | 3.1 mg17% DV | 1.1 mg |
| Pasta (gluten-free, corn and rice flour, cooked) | 0.22 mg1% DV | 1 cup spaghetti141 g | 0.31 mg2% DV | 0.25 mg |
Which foods are ranked
- The 51 grains on CalorieExplorer with a reported iron value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (51 grains); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for iron, 18 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.