Foods high in iron

Iron carries oxygen in your blood. Low iron is one of the most common deficiencies worldwide. The Daily Value for iron is 18 mg.

Everyday foods highest in iron

#FoodIron / 100 g% DVCalories
1Cereals ready-to-eat (ralston enriched wheat bran flakes)67.7 mg376%390
2Seaweed (canadian cultivated emi-tsunomata, dry)66.4 mg369%259
3Cereals (quaker, quick oats with iron, dry)49.4 mg274%371
4Beef (variety meats and by-products, spleen, raw)44.6 mg248%105
5Cereals (malt-o-meal, chocolate, dry)42.9 mg238%363
6Cereals (quaker, instant grits, redeye gravy & country ham flavor, dry)42 mg233%342
7Lamb (variety meats and by-products, spleen, raw)41.9 mg233%101
8Cereals ready-to-eat (malt-o-meal, oat blenders with honey & almonds)41.4 mg230%379
9Cereals (malt-o-meal, farina hot wheat cereal, dry)40.9 mg227%365
10Beef (variety meats and by-products, spleen, cooked, braised)39.4 mg219%145
11Cereals (quaker, corn grits, instant, plain, dry)38.8 mg216%343
12Lamb (variety meats and by-products, spleen, cooked, braised)38.7 mg215%156
13Cereals ready-to-eat (ralston corn biscuits)38.4 mg213%376
14Cereals (quaker, instant grits, ham 'n' cheese flavor, dry)38.2 mg212%355
15Cereals ready-to-eat (post, honey bunches of oats, honey roasted)34.8 mg193%401
16Cereals ready-to-eat (malt-o-meal, blueberry muffin tops cereal)34.3 mg191%443
17Cereals ready-to-eat (malt-o-meal, honey graham squares)33.8 mg188%398
18Cereals ready-to-eat (post, honey bunches of oats, with almonds)33.8 mg188%409
19Cereals (farina, enriched, assorted brands including cream of wheat, quick (1-3 minutes), dry)33.4 mg186%360
20Cereals ready-to-eat (ralston crisp rice)32.7 mg182%383
21Cereals ready-to-eat (quaker whole hearts oat cereal)32.1 mg178%376
22Cereals ready-to-eat (ralston tasteeos)32.1 mg178%395
23Cereals (cream of wheat, 2 1/2 minute cook time, dry)32 mg178%355
24Cereals ready-to-eat (rice, puffed, fortified)31.7 mg176%402
25Cereals ready-to-eat (wheat, puffed, fortified)31.7 mg176%364
26Cereals (malt-o-meal, maple & brown sugar hot wheat cereal, dry)31.3 mg174%368
27Cereals ready-to-eat (malt-o-meal, honey buzzers)31 mg172%379
28Cereals ready-to-eat (quaker, quaker crunchy bran)31 mg172%331
29Cereals (malt-o-meal, original, plain, dry)30.9 mg172%365
30Duck (domesticated, liver, raw)30.5 mg169%136

Top food in each category

American Indian/Alaska Native FoodsWhale (beluga, meat, dried (alaska native))72.4 mg per 100 gBaby FoodsBabyfood (cereal, oatmeal, with honey, dry)67.2 mg per 100 gBaked ProductsArchway Home Style Cookies (reduced fat ginger snaps)12.6 mg per 100 gBeef ProductsBeef (variety meats and by-products, spleen, raw)44.6 mg per 100 gBeveragesBeverages (unilever, slimfast shake mix, high protein, whey powder, 3-2-1 plan,)24.8 mg per 100 gBreakfast CerealsCereals ready-to-eat (ralston enriched wheat bran flakes)67.7 mg per 100 gCereal Grains and PastaRice bran (crude)18.5 mg per 100 gDairy and Egg ProductsBeverage (instant breakfast powder, chocolate, not reconstituted)12.8 mg per 100 gFast FoodsBURGER KING (double whopper, with cheese)5.3 mg per 100 gFats and OilsButter replacement (without fat, powder)2 mg per 100 gFinfish and Shellfish ProductsMollusks (clam, mixed species, cooked, breaded and fried)13.9 mg per 100 gFruits and Fruit JuicesBaobab powder8.42 mg per 100 gLamb, Veal, and Game ProductsLamb (variety meats and by-products, spleen, raw)41.9 mg per 100 gLegumes and Legume ProductsPeanut butter (chunky, vitamin and mineral fortified)17.5 mg per 100 gMeals, Entrees, and Side DishesRice mix (cheese flavor, dry mix, unprepared)4.74 mg per 100 gNut and Seed ProductsSeeds (sesame butter, paste)19.2 mg per 100 gPork ProductsPork (fresh, variety meats and by-products, liver, raw)23.3 mg per 100 gPoultry ProductsDuck (domesticated, liver, raw)30.5 mg per 100 gRestaurant FoodsDENNY'S (top sirloin steak)3.27 mg per 100 gSausages and Luncheon MeatsBraunschweiger (a liver sausage) (pork)11.2 mg per 100 gSnacksFormulated bar (mars snackfood us, snickers marathon honey nut oat bar)18.2 mg per 100 gSoups, Sauces, and GraviesGravy (instant turkey, dry)9.57 mg per 100 gSpices and HerbsSpices (thyme, dried)124 mg per 100 gSweetsCocoa (dry powder, unsweetened, hershey's european style cocoa)36 mg per 100 gVegetables and Vegetable ProductsSeaweed (canadian cultivated emi-tsunomata, dry)66.4 mg per 100 g

All foods: top 50 by iron

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#FoodIron / 100 g% DV
1Spices (thyme, dried)124 mg689%
2Spices (basil, dried)89.8 mg499%
3Spearmint (dried)87.5 mg486%
4Spices (marjoram, dried)82.7 mg459%
5Whale (beluga, meat, dried (alaska native))72.4 mg402%
6Cereals ready-to-eat (ralston enriched wheat bran flakes)67.7 mg376%
7Babyfood (cereal, oatmeal, with honey, dry)67.2 mg373%
8Seaweed (canadian cultivated emi-tsunomata, dry)66.4 mg369%
9Spices (cumin seed)66.4 mg369%
10Babyfood (cereal, oatmeal, dry fortified)64.1 mg356%
11Babyfood (cereal, oatmeal, dry, gerber, single grain, fortified)64 mg356%
12Spices (turmeric, ground)55 mg306%
13Parsley (freeze-dried)53.9 mg299%
14Babyfood (cereal, rice, dry fortified)53 mg294%
15Seal (bearded (oogruk), meat, dried (alaska native))49.6 mg276%
16Cereals (quaker, quick oats with iron, dry)49.4 mg274%
17Spices (dill weed, dried)48.8 mg271%
18Babyfood (cereal, barley, dry fortified)48.2 mg268%
19Babyfood (cereal, brown rice, dry, instant)47.6 mg264%
20Babyfood (cereal, high protein, with apple and orange, dry)47.5 mg264%
21Babyfood (cereal, mixed, with bananas, dry)47.5 mg264%
22Babyfood (cereal, rice, with bananas, dry)47.5 mg264%
23Babyfood (rice cereal, dry, earths best organic whole grain, fortified only with iron)47.5 mg264%
24Babyfood (cereal, oatmeal, with bananas, dry)45 mg250%
25Babyfood (cereal, whole wheat, with apples, dry fortified)45 mg250%
26Spices (celery seed)44.9 mg249%
27Beef (variety meats and by-products, spleen, raw)44.6 mg248%
28Spices (bay leaf)43 mg239%
29Walrus (meat, dried (alaska native))43 mg239%
30Cereals (malt-o-meal, chocolate, dry)42.9 mg238%
31Spices (coriander leaf, dried)42.5 mg236%
32Cereals (quaker, instant grits, redeye gravy & country ham flavor, dry)42 mg233%
33Lamb (variety meats and by-products, spleen, raw)41.9 mg233%
34Cereals ready-to-eat (malt-o-meal, oat blenders with honey & almonds)41.4 mg230%
35Cereals (malt-o-meal, farina hot wheat cereal, dry)40.9 mg227%
36Beef (variety meats and by-products, spleen, cooked, braised)39.4 mg219%
37Cereals (quaker, corn grits, instant, plain, dry)38.8 mg216%
38Lamb (variety meats and by-products, spleen, cooked, braised)38.7 mg215%
39Cereals ready-to-eat (ralston corn biscuits)38.4 mg213%
40Cereals (quaker, instant grits, ham 'n' cheese flavor, dry)38.2 mg212%
41Spices (savory, ground)37.9 mg211%
42Babyfood (rice and apples, dry)37 mg206%
43Spices (anise seed)37 mg206%
44Spices (oregano, dried)36.8 mg204%
45Cocoa (dry powder, unsweetened, hershey's european style cocoa)36 mg200%
46Spices (poultry seasoning)35.3 mg196%
47Cereals ready-to-eat (post, honey bunches of oats, honey roasted)34.8 mg193%
48Cereals ready-to-eat (malt-o-meal, blueberry muffin tops cereal)34.3 mg191%
49Cereals ready-to-eat (malt-o-meal, honey graham squares)33.8 mg188%
50Cereals ready-to-eat (post, honey bunches of oats, with almonds)33.8 mg188%

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