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200 Foods Highest in Iron

Ranked by a serving size.

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18mg Iron = 100% DV
  1. Seal Bearded (Oogruk) Meat Dried (Alaska Native)
    49.6mg (276% DV) in 100 grams
  2. Walrus Meat Dried (Alaska Native)
    43mg (239% DV) in 100 grams
  3. Beef Variety Meats And By-products Spleen Cooked Braised
    33.5mg (186% DV) in 3 oz
  4. Seal Bearded (Oogruk) Meat Partially Dried (Alaska Native)
    33mg (183% DV) in 100 grams
  5. Lamb Variety Meats And By-products Spleen Cooked Braised
    32.9mg (183% DV) in 3 oz
  6. Whale Beluga Meat Dried (Alaska Native)
    32.6mg (181% DV) in 1 strip
  7. Soybeans Mature Seeds Raw
    29.2mg (162% DV) in 1 cup
  8. Goose Liver Raw
    28.7mg (159% DV) in 1 liver
  9. Babyfood Multigrain Whole Grain Cereal Dry Fortified
    28.1mg (156% DV) in 100 grams
  10. Whale Beluga Meat Raw (Alaska Native)
    25.9mg (144% DV) in 100 grams
  11. Finger Snacks Gerber Graduate Puffs Apple And Cinnamon
    24.7mg (137% DV) in 100 grams
  12. Winged Beans Mature Seeds Raw
    24.5mg (136% DV) in 1 cup
  13. Dried Agar Seaweed
    21.4mg (119% DV) in 100 grams
  14. Mothbeans Mature Seeds Raw
    21.3mg (118% DV) in 1 cup
  15. Burger King Double Whopper with Cheese
    21.1mg (117% DV) in 1 item
  16. Beans White Mature Seeds Raw
    21.1mg (117% DV) in 1 cup
  17. Oopah (Tunicate) Whole Animal (Alaska Native)
    20.7mg (115% DV) in 100 grams
  18. Quaker Quick Oats With Iron Dry
    19.8mg (110% DV) in 1/2 cup
  19. Ralston Enriched Bran Flakes
    19.6mg (109% DV) in 1 serving (NLEA serving size = 0.75 cup)
  20. Seal Ringed Meat (Alaska Native)
    19.6mg (109% DV) in 100 grams
  21. Pork Fresh Variety Meats And By-products Spleen Cooked Braised
    18.9mg (105% DV) in 3 oz
  22. Canned Eastern Oysters
    18.2mg (101% DV) in 1 can (12 oz), oysters and liquid
  23. General Mills Total Raisin Bran
    18mg (100% DV) in 1 cup (1 NLEA serving)
  24. Kelloggs All-bran Complete Wheat Flakes
    18mg (100% DV) in 3/4 cup (1 NLEA serving)
  25. Kelloggs Product 19
    18mg (100% DV) in 1 cup (1 NLEA serving)
  26. General Mills Whole Grain Total
    18mg (100% DV) in 3/4 cup (1 NLEA serving)
  27. Kelloggs Smart Start Strong Heart Antioxidants Cereal
    18mg (100% DV) in 1 cup (1 NLEA serving)
  28. Beans Kidney California Red Mature Seeds Raw
    17.2mg (96% DV) in 1 cup
  29. Quaker Toasted Multigrain Crisps
    17mg (95% DV) in 1 (1/4) cup (1 NLEA serving)
  30. Loma Linda Redi-burger Canned Unprepared
    17mg (94% DV) in 1 slice , 5/8 Inch
  31. Seal Bearded (Oogruk) Meat Dried In Oil (Alaska Native)
    17mg (94% DV) in 100 grams
  32. Seal Bearded (Oogruk) Meat Low Quadrant Raw (Alaska Native)
    17mg (94% DV) in 100 grams
  33. Soy Meal Defatted Raw
    16.7mg (93% DV) in 1 cup
  34. Beans Small White Mature Seeds Raw
    16.6mg (92% DV) in 1 cup
  35. Cowpeas Catjang Mature Seeds Raw
    16.6mg (92% DV) in 1 cup
  36. Post Honey Nut Shredded Wheat
    16.5mg (92% DV) in 1 cup (1 NLEA serving)
  37. Quaker Oatmeal Squares Cinnamon
    16.5mg (92% DV) in 1 cup (1 NLEA serving)
  38. Post Great Grains Banana Nut Crunch
    16.5mg (92% DV) in 1 cup (1 NLEA serving)
  39. Quaker Oatmeal Squares
    16.4mg (91% DV) in 1 cup (1 NLEA serving)
  40. Kelloggs Frosted Mini-wheats Big Bite
    16.2mg (90% DV) in 7 biscuit (1 NLEA serving)
  41. Post Grape-nuts Cereal
    16.2mg (90% DV) in 1/2 cup (1 NLEA serving)
  42. Quaker Oatmeal Squares Golden Maple
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  43. Kelloggs Mini-wheats Unfrosted Bite Size
    16.2mg (90% DV) in 30 biscuits (1 NLEA serving)
  44. Kelloggs Frosted Mini-wheats Maple & Brown Sugar Bite Size
    16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  45. Kelloggs Frosted Mini-wheats Bite Size Strawberry Delight
    16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  46. Kelloggs Frosted Mini-wheats Bite Size Blueberry Muffin
    16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  47. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raspberry
    16.2mg (90% DV) in 24 biscuits (1 NLEA serving)
  48. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raisin
    16.2mg (90% DV) in 24 Biscuits (1 NLEA serving)
  49. General Mills Fiber One Honey Clusters
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  50. Kelloggs Frosted Mini-wheats Bite Size
    16.2mg (90% DV) in 21 biscuits (1 NLEA serving)
  51. Cockles Raw (Alaska Native)
    16.2mg (90% DV) in 100 grams
  52. Malt-o-meal Frosted Mini Spooners
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  53. Malt-o-meal Blueberry Mini Spooners
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  54. Post Honey Bunches Of Oats With Vanilla Bunches
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  55. Kelloggs Frosted Mini-wheats Little Bites Chocolate
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  56. Kelloggs Frosted Mini-wheats Little Bites
    16.2mg (90% DV) in 1 Cup (1 NLEA serving)
  57. Beans Black Turtle Mature Seeds Raw
    16mg (89% DV) in 1 cup
  58. Beans Kidney Royal Red Mature Seeds Raw
    16mg (89% DV) in 1 cup
  59. Chiton Leathery Gumboots (Alaska Native)
    16mg (89% DV) in 100 grams
  60. Caribou Liver Raw (Alaska Native)
    15.7mg (87% DV) in 100 grams
  61. Mungo Beans Mature Seeds Raw
    15.7mg (87% DV) in 1 cup
  62. Pork Fresh Variety Meats And By-products Liver Cooked Braised
    15.2mg (85% DV) in 3 oz
  63. Beans Kidney All Types Mature Seeds Raw
    15.1mg (84% DV) in 1 cup
  64. Malt-o-meal Chocolate Dry
    15mg (83% DV) in 3 tbsp (1 NLEA serving)
  65. Malt-o-meal Chocolate Prepared With Water Without Salt
    15mg (83% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  66. Chicken Broilers Or Fryers Giblets Cooked Fried
    15mg (83% DV) in 1 cup, chopped or diced
  67. Teff Uncooked
    14.7mg (82% DV) in 1 cup
  68. Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt
    14.7mg (82% DV) in 1 cup
  69. Amaranth Grain Uncooked
    14.7mg (82% DV) in 1 cup
  70. Fast Foods Cheeseburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    14.6mg (81% DV) in 1 item
  71. Walrus Liver Raw (Alaska Native)
    14.4mg (80% DV) in 100 grams
  72. General Mills Fiber One Caramel Delight
    14.4mg (80% DV) in 1 cup (1 NLEA serving)
  73. General Mills Wheat Chex
    14.4mg (80% DV) in 3/4 cup (1 NLEA serving)
  74. Yardlong Beans Mature Seeds Raw
    14.4mg (80% DV) in 1 cup
  75. Malt-o-meal Farina Hot Wheat Cereal Dry
    14.3mg (80% DV) in 3 tbsp (1 NLEA serving)
  76. Beans Pink Mature Seeds Raw
    14.2mg (79% DV) in 1 cup
  77. Lentils Pink Or Red Raw
    14.2mg (79% DV) in 1 cup
  78. Malt-o-meal Maple & Brown Sugar Hot Wheat Cereal Dry
    14.1mg (78% DV) in 1/4 cup (1 NLEA serving)
  79. Mung Beans Mature Seeds Raw
    14mg (78% DV) in 1 cup
  80. Pork Fresh Variety Meats And By-products Lungs Cooked Braised
    13.9mg (77% DV) in 3 oz
  81. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    13.9mg (77% DV) in 1 cup, cooked
  82. Kashi 7 Whole Grain Nuggets
    13.9mg (77% DV) in 1/2 cup (1 NLEA serving)
  83. Malt-o-meal Original Plain Prepared With Water Without Salt
    13.9mg (77% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  84. Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Raw
    13.8mg (77% DV) in 1 cup
  85. Beans Yellow Mature Seeds Raw
    13.7mg (76% DV) in 1 cup
  86. Seal Ringed Liver (Alaska Native)
    13.5mg (75% DV) in 100 grams
  87. Duck Domesticated Liver Raw
    13.4mg (75% DV) in 1 liver
  88. Lima Beans Large Mature Seeds Raw
    13.4mg (74% DV) in 1 cup
  89. Tofu Prepared With Calcium
    13.3mg (74% DV) in 1 cup
  90. Chicken Heart All Classes Cooked Simmered
    13.1mg (73% DV) in 1 cup, chopped or diced
  91. Seal Bearded (Oogruk) Meat Raw (Alaska Native)
    12.9mg (72% DV) in 100 grams
  92. Cream Of Rice Dry
    12.8mg (71% DV) in 1/4 cup (1 NLEA serving)
  93. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    12.8mg (71% DV) in 1 cup
  94. Farina Enriched Cooked With Water Without Salt
    12.8mg (71% DV) in 1 cup
  95. Burger King Whopper No Cheese
    12.7mg (71% DV) in 1 item
  96. Beef Variety Meats And By-products Spleen Raw
    12.7mg (70% DV) in 1 oz
  97. General Mills Honey Kix
    12.6mg (70% DV) in 1 (1/4) cup (1 NLEA serving)
  98. Soybean Curd Cheese
    12.6mg (70% DV) in 1 cup
  99. Lima Beans Thin Seeded (Baby) Mature Seeds Raw
    12.5mg (69% DV) in 1 cup
  100. Lentils Raw
    12.5mg (69% DV) in 1 cup
  101. Lamb New Zealand Imported Kidney Cooked Soaked And Fried
    12.5mg (69% DV) in 3 oz
  102. Farina Enriched Cooked With Water With Salt
    12.4mg (69% DV) in 1 cup
  103. Malt-o-meal Oat Blenders With Honey & Almonds
    12.4mg (69% DV) in 3/4 cup (1 NLEA serving)
  104. Beans Kidney Red Mature Seeds Raw
    12.3mg (68% DV) in 1 cup
  105. Cream Of Wheat Instant Prepared With Water Without Salt
    12mg (66% DV) in 1 cup
  106. Seeds Cottonseed Flour Partially Defatted (Glandless)
    11.9mg (66% DV) in 1 cup
  107. Lamb Variety Meats And By-products Spleen Raw
    11.9mg (66% DV) in 1 oz
  108. Mollusks Clam Mixed Species Cooked Breaded And Fried
    11.8mg (66% DV) in 3 oz
  109. Quaker Instant Grits Redeye Gravy & Country Ham Flavor Dry
    11.8mg (65% DV) in 1 packet (1 NLEA serving)
  110. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    11.6mg (64% DV) in 1 cup
  111. Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-top Without Salt
    11.5mg (64% DV) in 1 cup
  112. Ralston Corn Biscuits
    11.5mg (64% DV) in 1 cup (NLEA serving)
  113. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt
    11.5mg (64% DV) in 1 cup
  114. Sea Lion Steller Meat (Alaska Native)
    11.5mg (64% DV) in 100 grams
  115. Beans Navy Mature Seeds Raw
    11.4mg (63% DV) in 1 cup
  116. Squab (Pigeon) Meat Only Raw
    11.3mg (63% DV) in 1 unit (yield from 1 lb ready-to-cook squab)
  117. Quaker Corn Grits Instant Plain Dry
    11.2mg (62% DV) in 1 packet
  118. Caribou Rump Meat Half Dried (Alaska Native)
    11mg (61% DV) in 100 grams
  119. Caribou Shoulder Meat Dried (Alaska Native)
    11mg (61% DV) in 100 grams
  120. Snack Balance Original Bar
    10.9mg (61% DV) in 100 grams
  121. Post Honey Bunches Of Oats With Almonds
    10.8mg (60% DV) in 3/4 cup (1 NLEA serving)
  122. Ralston Crisp Rice
    10.8mg (60% DV) in 1 (1/4) cup (1 NLEA serving)
  123. Malt-o-meal Original Plain Dry
    10.8mg (60% DV) in 3 tbsp (1 NLEA serving)
  124. Post Raisin Bran Cereal
    10.8mg (60% DV) in 1 cup (1 NLEA serving)
  125. Pigeon Peas (Red Gram) Mature Seeds Raw
    10.7mg (60% DV) in 1 cup
  126. Hyacinth Beans Mature Seeds Raw
    10.7mg (60% DV) in 1 cup
  127. Quaker Instant Grits Ham N Cheese Flavor Dry
    10.7mg (59% DV) in 1 packet (1 NLEA serving)
  128. Cream Of Wheat 2 1/2 Minute Cook Time Dry
    10.6mg (59% DV) in 3 tablespoon (1 NLEA serving)
  129. Meat Extender
    10.6mg (59% DV) in 1 cup
  130. Lamb Variety Meats And By-products Kidneys Cooked Braised
    10.5mg (59% DV) in 3 oz
  131. Burger King Double Whopper No Cheese
    10.5mg (58% DV) in 1 item
  132. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    10.5mg (58% DV) in 1 item
  133. Post Honey Bunches Of Oats Honey Roasted
    10.4mg (58% DV) in 3/4 cup (1 NLEA serving)
  134. Vegetable Juice Bolthouse Farms Daily Greens
    10.4mg (58% DV) in 1 cup
  135. Malt-o-meal Blueberry Muffin Tops Cereal
    10.3mg (57% DV) in 3/4 cup (1 NLEA serving)
  136. Schifftigers Milk Bar
    10.3mg (57% DV) in 100 grams
  137. Chicken Broilers Or Fryers Giblets Cooked Simmered
    10.2mg (57% DV) in 1 cup chopped or dice
  138. Malt-o-meal Honey Graham Squares
    10.1mg (56% DV) in 3/4 cup (1 NLEA serving)
  139. Broadbeans (Fava Beans) Mature Seeds Raw
    10.1mg (56% DV) in 1 cup
  140. Kelloggs Rice Krispies
    10mg (56% DV) in 1 (1/4) cup (1 NLEA serving)
  141. Wheat Flour White Cake Enriched
    10mg (56% DV) in 1 cup unsifted, dipped
  142. Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt
    10mg (56% DV) in 1 cup (1 serving)
  143. Beans Great Northern Mature Seeds Raw
    10mg (56% DV) in 1 cup
  144. Formulated Bar Mars Snackfood Us Snickers Marathon Honey Nut Oat Bar
    10mg (55% DV) in 1 bar
  145. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-top Without Salt
    10mg (55% DV) in 1 cup
  146. Seeds Sesame Seed Kernels Toasted Without Salt Added (Decorticated)
    10mg (55% DV) in 1 cup
  147. Seeds Sesame Seed Kernels Toasted With Salt Added (Decorticated)
    10mg (55% DV) in 1 cup
  148. Puffed Rice and Corn Cereal
    9.9mg (55% DV) in 1 cup
  149. Snickers Marathon Double Chocolate Nut Bar
    9.9mg (55% DV) in 1 bar
  150. Chicken Capons Giblets Cooked Simmered
    9.9mg (55% DV) in 1 cup, chopped or diced
  151. Cream Of Wheat 1 Minute Cook Time Dry
    9.8mg (55% DV) in 3 tablespoon (1 serving)
  152. Beans Adzuki Mature Seeds Raw
    9.8mg (55% DV) in 1 cup
  153. Beans Pinto Mature Seeds Raw
    9.8mg (54% DV) in 1 cup
  154. Beans Cranberry (Roman) Mature Seeds Raw
    9.8mg (54% DV) in 1 cup
  155. Beans Black Mature Seeds Raw
    9.7mg (54% DV) in 1 cup
  156. Soy Flour Defatted
    9.7mg (54% DV) in 1 cup
  157. Corn Flour Masa Enriched White
    9.7mg (54% DV) in 1 cup
  158. Corn Flour Yellow Masa Enriched
    9.7mg (54% DV) in 1 cup
  159. Cream Of Rice Cooked With Water Without Salt
    9.7mg (54% DV) in 1 cup
  160. Cream Of Rice Cooked With Water With Salt
    9.7mg (54% DV) in 1 cup
  161. General Mills Kix
    9.6mg (53% DV) in 1 (1/4) cup (1 NLEA serving)
  162. Sea Lion Steller Meat With Fat (Alaska Native)
    9.6mg (53% DV) in 100 grams
  163. Beef New Zealand Imported Variety Meats And By-products Liver Raw
    9.5mg (53% DV) in 4 oz
  164. Quaker Quaker Honey Graham Life Cereal
    9.5mg (53% DV) in 3/4 cup (1 NLEA serving)
  165. Peas Green Split Mature Seeds Raw
    9.5mg (53% DV) in 1 cup
  166. Beef Bottom Sirloin Tri-tip Roast Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Roasted
    9.4mg (52% DV) in 1 roast (yield from 690g raw meat)
  167. Taco Bell Taco Salad
    9.4mg (52% DV) in 1 item
  168. Walrus Meat Raw (Alaska Native)
    9.4mg (52% DV) in 100 grams
  169. Walrus Meat And Subcutaneous Fat Raw (Alaska Native)
    9.4mg (52% DV) in 100 grams
  170. Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt
    9.4mg (52% DV) in 1 cup (1 serving)
  171. Quaker Quaker Oat Life Plain
    9.4mg (52% DV) in 3/4 cup (1 NLEA serving)
  172. Chicken Stewing Giblets Cooked Simmered
    9.3mg (52% DV) in 1 cup, chopped or diced
  173. General Mills Cheerios
    9.3mg (52% DV) in 1 cup (1 NLEA serving)
  174. Skirt Steak
    9.3mg (52% DV) in 6oz steak
  175. Cooked Cuttlefish
    9.2mg (51% DV) in 3 oz
  176. Quaker Maple Brown Sugar Life Cereal
    9.2mg (51% DV) in 3/4 cup (1 NLEA serving)
  177. Seeds Sunflower Seed Kernels Toasted With Salt Added
    9.1mg (51% DV) in 1 cup
  178. Game Meat Bear Cooked Simmered
    9.1mg (51% DV) in 3 oz
  179. Wendys Classic Double With Cheese
    9.1mg (51% DV) in 1 item
  180. Green Soybeans
    9.1mg (50% DV) in 1 cup
  181. Elk Free Range Ground Cooked Patties (Shoshone Bannock)
    9.1mg (50% DV) in 100 grams
  182. Wheat Soft White
    9mg (50% DV) in 1 cup
  183. Post Great Grains Raisin Date & Pecan
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  184. Kelloggs Special K Gluten Free Touch Of Brown Sugar
    9mg (50% DV) in 1 Cup (1 NLEA serving)
  185. Post Alpha-bits
    9mg (50% DV) in 1 cup (1 NLEA serving for adults)
  186. Malt-o-meal Marshmallow Mateys
    9mg (50% DV) in 1 cup
  187. General Mills Oatmeal Crisp Crunchy Almond
    9mg (50% DV) in 1 cup (1 NLEA serving)
  188. Malt-o-meal Coco-roos
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  189. Malt-o-meal Colossal Crunch
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  190. Malt-o-meal Berry Colossal Crunch
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  191. Malt-o-meal Cinnamon Toasters
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  192. Kelloggs Rice Krispies Gluten Free
    9mg (50% DV) in 1 cup (1 NLEA serving)
  193. Malt-o-meal Honey Nut Scooters
    9mg (50% DV) in 1 cup (1 NLEA serving)
  194. Sea Lion Steller Liver (Alaska Native)
    9mg (50% DV) in 100 grams
  195. Ralston Tasteeos
    9mg (50% DV) in 1 cup (1 NLEA serving)
  196. Malt-o-meal Crispy Rice
    9mg (50% DV) in 1 (1/4) cup (1 NLEA serving)
  197. Malt-o-meal Honey Buzzers
    9mg (50% DV) in 1 (1/3) cup
  198. Malt-o-meal Apple Zings
    9mg (50% DV) in 1 cup (1 NLEA serving)
  199. Malt-o-meal Tootie Fruities
    9mg (50% DV) in 1 cup (1 NLEA serving)
  200. Malt-o-meal Raisin Bran Cereal
    9mg (50% DV) in 1 cup (1 NLEA serving)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.