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200 Foods Highest in Iron

Ranked by a serving size.
18mg Iron = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Dried Agar Seaweed
    21.4mg (119% DV) in 100 grams
  2. Canned Eastern Oysters
    18.2mg (101% DV) in 1 can (12 oz), oysters and liquid
  3. Natto
    15.1mg (84% DV) in 1 cup
  4. Tofu Prepared with Calcium
    13.3mg (74% DV) in 1 cup
  5. Skirt Steak
    9.3mg (52% DV) in 6oz steak
  6. Cooked Cuttlefish
    9.2mg (51% DV) in 3 oz
  7. Boiled Soybeans (Edamame)
    8.8mg (49% DV) in 1 cup
  8. Canned Chili with Beans
    8.8mg (49% DV) in 1 cup
  9. Whelk (Cooked)
    8.6mg (48% DV) in 3 oz
  10. Octopus (Cooked)
    8.1mg (45% DV) in 3 oz
  11. Morel Mushrooms
    8mg (45% DV) in 1 cup
  12. Cooked Pacific Oysters
    7.8mg (43% DV) in 3 oz
  13. Coconut Milk
    7.5mg (41% DV) in 1 cup
  14. Firm Tofu
    6.7mg (37% DV) in 1 cup
  15. Cooked Large White Beans
    6.6mg (37% DV) in 1 cup
  16. Cooked Eastern Oysters (Farmed)
    6.6mg (37% DV) in 3 oz
  17. Lentils (Cooked)
    6.6mg (37% DV) in 1 cup
  18. Cooked Spinach
    6.4mg (36% DV) in 1 cup
  19. Blood sausage
    6.4mg (36% DV) in 4 slices
  20. Dried Peaches (Low-Moisture)
    6.4mg (36% DV) in 1 cup
  21. Cooked Eastern Oysters (Wild)
    6.1mg (34% DV) in 3 oz
  22. Mammy Apple
    5.9mg (33% DV) in 1 fruit without refuse
  23. Cooked Blue Mussels
    5.7mg (32% DV) in 3 oz
  24. Soft Pretzels
    5.6mg (31% DV) in 1 large
  25. Citronella (Lemon Grass)
    5.5mg (30% DV) in 1 cup
  26. French Bread
    5.4mg (30% DV) in 1 slice
  27. Cooked Clams
    5.3mg (30% DV) in 20 small
  28. California Red Kidney Beans
    5.3mg (29% DV) in 1 cup
  29. Black Turtle Beans
    5.3mg (29% DV) in 1 cup
  30. Cooked Red Kidney Beans
    5.2mg (29% DV) in 1 cup
  31. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
  32. Cooked Teff
    5.2mg (29% DV) in 1 cup
  33. Jerusalem-artichokes raw
    5.1mg (28% DV) in 1 cup slices
  34. Dried Jujube
    5.1mg (28% DV) in 100 grams
  35. Cooked Small White Beans
    5.1mg (28% DV) in 1 cup
  36. Baked Beans
    5mg (28% DV) in 1 cup
  37. Rowal
    5mg (28% DV) in 1 cup
  38. Raw Eastern Oysters
    4.9mg (27% DV) in 3 oz
  39. Liverwurst spread
    4.9mg (27% DV) in 1/4 cup
  40. Canned Navy Beans
    4.8mg (27% DV) in 1 cup
  41. Chuck Steak (Mock Tender)
    4.8mg (27% DV) in 1 steak
  42. Chickpeas (Garbanzo Beans) (Cooked)
    4.7mg (26% DV) in 1 cup
  43. Millet Flour
    4.7mg (26% DV) in 1 cup
  44. Adzuki Beans
    4.6mg (26% DV) in 1 cup
  45. Ribeye Steak (Filet)
    4.6mg (26% DV) in 1 fillet
  46. Palm Hearts (Canned)
    4.6mg (25% DV) in 1 cup
  47. Burrito with Beans
    4.5mg (25% DV) in 2 pieces
  48. Milk and Soy Chocolate Drink
    4.5mg (25% DV) in 8 fl oz
  49. Cooked Green Soybeans
    4.5mg (25% DV) in 1 cup
  50. Lima Beans
    4.5mg (25% DV) in 1 cup
  51. Tempeh
    4.5mg (25% DV) in 1 cup
  52. Canned Tomato Puree
    4.5mg (25% DV) in 1 cup
  53. Canned Asparagus
    4.4mg (25% DV) in 1 cup
  54. Canned Mature (White) Lima Beans
    4.4mg (24% DV) in 1 cup
  55. Canned Sardines
    4.4mg (24% DV) in 1 cup, drained
  56. Navy Beans
    4.3mg (24% DV) in 1 cup
  57. Black-Eyed Peas (Cowpeas)
    4.3mg (24% DV) in 1 cup
  58. Chocolate Cake with Frosting
    4.2mg (23% DV) in 1 piece (1/12 of a cake)
  59. Sesame Seeds (Toasted)
    4.2mg (23% DV) in 1 oz
  60. Cooked Lima Beans
    4.2mg (23% DV) in 1 cup
  61. Canned Refried Beans
    4.1mg (23% DV) in 1 cup
  62. Roast Goose
    4.1mg (23% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  63. Canned Lima Beans
    4mg (22% DV) in 1 cup
  64. Cooked Swiss Chard
    4mg (22% DV) in 1 cup, chopped
  65. Kidney Beans
    3.9mg (22% DV) in 1 cup
  66. Cooked Wild Eastern Oysters
    3.9mg (21% DV) in 6 medium
  67. Cooked Podded Peas
    3.8mg (21% DV) in 1 cup
  68. Whole Grain Sorghum Flour
    3.8mg (21% DV) in 1 cup
  69. Roast Duck
    3.8mg (21% DV) in 1 cup, chopped or diced
  70. Passion Fruit (Granadilla)
    3.8mg (21% DV) in 1 cup
  71. Great Northern Beans
    3.8mg (21% DV) in 1 cup
  72. Kimchi
    3.8mg (21% DV) in 1 cup
  73. Cooked Chrysanthemum
    3.7mg (21% DV) in 1 cup (1 Inch pieces)
  74. Subway Tuna Sub
    3.7mg (21% DV) in 6 inch sub
  75. Parsley
    3.7mg (21% DV) in 1 cup chopped
  76. Cranberry Beans (Roman Beans)
    3.7mg (21% DV) in 1 cup
  77. Dry-Roasted Soybeans
    3.7mg (20% DV) in 1 cup
  78. Extra Firm Fortified Tofu
    3.6mg (20% DV) in 1 cup
  79. Black Beans
    3.6mg (20% DV) in 1 cup
  80. Pinto Beans (Cooked)
    3.6mg (20% DV) in 1 cup
  81. Bagels
    3.5mg (20% DV) in 1 bagel
  82. Edamame
    3.5mg (20% DV) in 1 cup
  83. Fast Food Double Hamburger
    3.5mg (19% DV) in 1 item
  84. Canned Pumpkin
    3.4mg (19% DV) in 1 cup
  85. Mashed Sweet Potatoes
    3.4mg (19% DV) in 1 cup
  86. Dark Chocolate (70-85% Cocoa)
    3.4mg (19% DV) in 1 oz
  87. Tamarinds
    3.4mg (19% DV) in 1 cup, pulp
  88. Cooked Spelt
    3.2mg (18% DV) in 1 cup
  89. Abalone (Cooked)
    3.2mg (18% DV) in 3 oz
  90. Canned Red Kidney Beans
    3.2mg (18% DV) in 1 cup
  91. Braunschweiger Pork Liver Sausage
    3.2mg (18% DV) in 1 oz
  92. Cooked Snow Peas
    3.2mg (18% DV) in 1 cup
  93. Mungo Beans (Cooked)
    3.2mg (18% DV) in 1 cup
  94. Cooked Lentil Sprouts
    3.1mg (17% DV) in 100 grams
  95. Grilled Beef Tenderloin Steak
    3.1mg (17% DV) in 3 oz
  96. Grilled T-bone Steak (Choice)
    3mg (17% DV) in 3 oz
  97. Grilled T-Bone Steak
    3mg (17% DV) in 3 oz
  98. Kamut Cooked
    3mg (17% DV) in 1 cup
  99. New England Clam Chowder
    3mg (17% DV) in 1 serving 1 cup
  100. Canned Baked Beans
    3mg (17% DV) in 1 cup
  101. Shredded Coconut Meat (Sweetened)
    3mg (17% DV) in 1 cup
  102. Canned Kidney Beans
    3mg (17% DV) in 1 cup
  103. Buffalo Sirloin Steak
    3mg (16% DV) in 1 serving ( 3 oz )
  104. Succotash
    2.9mg (16% DV) in 1 cup
  105. Roasted Lean Buffalo
    2.9mg (16% DV) in 3 oz
  106. Asparagus
    2.9mg (16% DV) in 1 cup
  107. Mung Beans (Cooked)
    2.8mg (16% DV) in 1 cup
  108. Roasted Chicken Leg
    2.8mg (16% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  109. Pepperoni Pizza
    2.8mg (16% DV) in 1 slice
  110. Sausage Pizza
    2.8mg (16% DV) in 1 slice
  111. Spirulina
    2.8mg (16% DV) in 100 grams
  112. Grilled Top Round Steak
    2.8mg (15% DV) in 3 oz
  113. Anchovies (Raw)
    2.8mg (15% DV) in 3 oz
  114. Quinoa Cooked
    2.8mg (15% DV) in 1 cup
  115. Grilled Porterhouse Steak
    2.7mg (15% DV) in 3 oz
  116. Cooked Beet Greens
    2.7mg (15% DV) in 1 cup (1 Inch pieces)
  117. Jute Potherb (Molokhiya) (Cooked)
    2.7mg (15% DV) in 1 cup
  118. Canned Shrimp
    2.7mg (15% DV) in 1 cup
  119. Cooked White Button Mushrooms
    2.7mg (15% DV) in 1 cup pieces
  120. Pea Sprouts
    2.7mg (15% DV) in 1 cup
  121. Cooked Grass Fed Ground Bison (Buffalo)
    2.7mg (15% DV) in 3 oz
  122. Grilled Porterhouse Steak (Choice)
    2.7mg (15% DV) in 3 oz
  123. Pan-Broiled Ground Bison
    2.7mg (15% DV) in 1 patty ( yield from 112.7 g raw meat )
  124. Top Blade Chuck Steak
    2.7mg (15% DV) in 3 oz
  125. Atlantic Mackerel (Cooked)
    2.7mg (15% DV) in 6oz fillet
  126. Arrowroot
    2.7mg (15% DV) in 1 cup, sliced
  127. Cheese Pizza
    2.7mg (15% DV) in 1 slice
  128. Manhattan Clam Chowder
    2.6mg (15% DV) in 1 cup (8 fl oz)
  129. Horned Melon (Kiwano)
    2.6mg (15% DV) in 1 cup
  130. Fast Food Hamburger
    2.6mg (15% DV) in 1 item
  131. Canned Straw Mushrooms
    2.6mg (14% DV) in 1 cup
  132. Mulberries
    2.6mg (14% DV) in 1 cup
  133. Toasted Wheat Germ
    2.6mg (14% DV) in 1 oz
  134. Raw Pacific Oysters
    2.6mg (14% DV) in 1 medium
  135. Broad Beans (Fava)
    2.6mg (14% DV) in 1 cup
  136. Split Peas
    2.5mg (14% DV) in 1 cup
  137. Braised Beef or Chuck Stew
    2.5mg (14% DV) in 3 oz
  138. Cooked Scotch Kale
    2.5mg (14% DV) in 1 cup, chopped
  139. Dried Pumpkin and Squash Seeds
    2.5mg (14% DV) in 1 oz
  140. Lentil Sprouts
    2.5mg (14% DV) in 1 cup
  141. Cooked Green Peas
    2.5mg (14% DV) in 1 cup
  142. Beef Chuck Pot Roast
    2.5mg (14% DV) in 3 oz
  143. Pan-Broiled Ground Beef Patty (97% Lean)
    2.5mg (14% DV) in 3 oz
  144. Queen Crab (Cooked)
    2.4mg (14% DV) in 3 oz
  145. Broiled Ground Beef Patty (97% Lean)
    2.4mg (14% DV) in 3 oz
  146. Broiled Ground Beef Patty (93% Lean)
    2.4mg (13% DV) in 3 oz
  147. Egg Noodles (Cooked)
    2.4mg (13% DV) in 1 cup
  148. Elderberries
    2.3mg (13% DV) in 1 cup
  149. Braised Cube Steak
    2.3mg (13% DV) in 3 oz
  150. Cooked Mahimahi
    2.3mg (13% DV) in 1 fillet
  151. Cooked Grouper
    2.3mg (13% DV) in 1 fillet
  152. Broiled Beef Round
    2.3mg (13% DV) in 3 oz
  153. Roasted Squash and Pumpkin Seeds (Unsalted)
    2.3mg (13% DV) in 1 oz
  154. Roasted Squash and Pumpkin Seeds (Salted)
    2.3mg (13% DV) in 1 oz
  155. Canned Clams
    2.3mg (13% DV) in 3 oz
  156. Dark Chocolate (45-59% Cocoa)
    2.3mg (13% DV) in 1 oz
  157. Pumpkin Leaves (Cooked)
    2.3mg (13% DV) in 1 cup
  158. Hemp Seeds
    2.3mg (13% DV) in 1oz
  159. Mustard Spinach
    2.3mg (13% DV) in 1 cup, chopped
  160. Salsa
    2.2mg (12% DV) in 100 grams
  161. Soymilk
    2.2mg (12% DV) in 16oz glass
  162. Sun-dried Hot Chile Peppers
    2.2mg (12% DV) in 1 cup
  163. Bluefin Tuna (Cooked)
    2.2mg (12% DV) in 6oz fillet
  164. Chia Seeds
    2.2mg (12% DV) in 1 oz
  165. London Broil
    2.2mg (12% DV) in 3 oz
  166. Roasted Boneless Skinless Chicken Leg
    2.1mg (12% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  167. Cooked Collards
    2.1mg (12% DV) in 1 cup, chopped
  168. Unsweetened Soymilk
    2.1mg (12% DV) in 16oz glass
  169. Peas
    2.1mg (12% DV) in 1 cup
  170. Gingerbread Cake
    2.1mg (12% DV) in 1 piece (1/9 of 8 Inch square)
  171. Tempeh cooked
    2.1mg (12% DV) in 100 grams
  172. Queen Crab (Raw)
    2.1mg (12% DV) in 3 oz
  173. Poi
    2.1mg (12% DV) in 1 cup
  174. Panfried Beef Hamburger
    2.1mg (12% DV) in 3 oz
  175. Cooked Oatmeal
    2.1mg (12% DV) in 1 cup
  176. Cooked Pearled Barley
    2.1mg (12% DV) in 1 cup
  177. Sauerkraut
    2.1mg (12% DV) in 1 cup
  178. Cooked Pacific Herring
    2.1mg (12% DV) in 1 fillet
  179. Lean Cured Ham
    2.1mg (12% DV) in 1 cup
  180. Cooked Walleye Pike
    2.1mg (12% DV) in 1 fillet
  181. Seeds watermelon seed kernels dried
    2.1mg (11% DV) in 1 oz
  182. Molasses Cookies
    2.1mg (11% DV) in 1 large (3-1/2 Inch to 4 Inch dia) (include Archway brand)
  183. Prime Rib Steak
    2.1mg (11% DV) in 3 oz
  184. Firm Tofu
    2mg (11% DV) in 1/2 cup
  185. Atlantic Herring
    2mg (11% DV) in 1 fillet
  186. Whole Wheat Pasta
    2mg (11% DV) in 1 cup spaghetti not packed
  187. Scotch Kale
    2mg (11% DV) in 1 cup, chopped
  188. Dried Salted Atlantic Cod
    2mg (11% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  189. Dried Spirulina Seaweed
    2mg (11% DV) in 1 tablespoon
  190. Canned Tomato Paste
    2mg (11% DV) in 1/4 cup
  191. Carissa
    2mg (11% DV) in 1 cup slices
  192. Braised Beef Shortribs
    2mg (11% DV) in 3 oz
  193. Cooked King Mackerel
    1.9mg (11% DV) in 3 oz
  194. Sapodilla
    1.9mg (11% DV) in 1 cup, pulp
  195. Cooked Oatbran
    1.9mg (11% DV) in 1 cup
  196. Cured Ham
    1.9mg (11% DV) in 1 cup
  197. Baked Acorn Squash
    1.9mg (11% DV) in 1 cup, cubes
  198. Goji berries dried
    1.9mg (11% DV) in 5 tbsp
  199. Fish caviar black and red granular
    1.9mg (11% DV) in 1 tbsp
  200. Cashews (Raw)
    1.9mg (11% DV) in 1 oz

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