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200 Foods Highest in Iron

Ranked by a serving size.

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18mg Iron = 100% DV
  1. 19.8mg (110% DV) in 1/2 cup
  2. 19.6mg (109% DV) in 1 serving (NLEA serving size = 0.75 cup)
  3. 18.2mg (101% DV) in 1 can (12 oz), oysters and liquid
  4. 18mg (100% DV) in 1 cup (1 NLEA serving)
  5. 18mg (100% DV) in 3/4 cup (1 NLEA serving)
  6. 18mg (100% DV) in 1 cup (1 NLEA serving)
  7. 18mg (100% DV) in 3/4 cup (1 NLEA serving)
  8. 18mg (100% DV) in 1 cup (1 NLEA serving)
  9. 17mg (95% DV) in 1 (1/4) cup (1 NLEA serving)
  10. 16.5mg (92% DV) in 1 cup (1 NLEA serving)
  11. 16.5mg (92% DV) in 1 cup (1 NLEA serving)
  12. 16.5mg (92% DV) in 1 cup (1 NLEA serving)
  13. 16.4mg (91% DV) in 1 cup (1 NLEA serving)
  14. 16.2mg (90% DV) in 7 biscuit (1 NLEA serving)
  15. 16.2mg (90% DV) in 1/2 cup (1 NLEA serving)
  16. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  17. 16.2mg (90% DV) in 30 biscuits (1 NLEA serving)
  18. 16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  19. 16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  20. 16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  21. 16.2mg (90% DV) in 24 biscuits (1 NLEA serving)
  22. 16.2mg (90% DV) in 24 Biscuits (1 NLEA serving)
  23. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  24. 16.2mg (90% DV) in 21 biscuits (1 NLEA serving)
  25. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  26. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  27. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  28. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  29. 16.2mg (90% DV) in 1 Cup (1 NLEA serving)
  30. 15mg (83% DV) in 3 tbsp (1 NLEA serving)
  31. 15mg (83% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  32. 14.7mg (82% DV) in 1 cup
  33. 14.4mg (80% DV) in 1 cup (1 NLEA serving)
  34. 14.4mg (80% DV) in 3/4 cup (1 NLEA serving)
  35. 14.3mg (80% DV) in 3 tbsp (1 NLEA serving)
  36. 14.1mg (78% DV) in 1/4 cup (1 NLEA serving)
  37. 13.9mg (77% DV) in 1 cup, cooked
  38. 13.9mg (77% DV) in 1/2 cup (1 NLEA serving)
  39. 13.9mg (77% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  40. 13.3mg (74% DV) in 1 cup
  41. 12.8mg (71% DV) in 1/4 cup (1 NLEA serving)
  42. 12.8mg (71% DV) in 1 cup
  43. 12.8mg (71% DV) in 1 cup
  44. 12.6mg (70% DV) in 1 (1/4) cup (1 NLEA serving)
  45. 12.4mg (69% DV) in 1 cup
  46. 12.4mg (69% DV) in 3/4 cup (1 NLEA serving)
  47. 12mg (66% DV) in 1 cup
  48. 11.8mg (65% DV) in 1 packet (1 NLEA serving)
  49. 11.6mg (64% DV) in 1 cup
  50. 11.5mg (64% DV) in 1 cup
  51. 11.5mg (64% DV) in 1 cup (NLEA serving)
  52. 11.5mg (64% DV) in 1 cup
  53. 11.2mg (62% DV) in 1 packet
  54. 10.8mg (60% DV) in 3/4 cup (1 NLEA serving)
  55. 10.8mg (60% DV) in 1 (1/4) cup (1 NLEA serving)
  56. 10.8mg (60% DV) in 3 tbsp (1 NLEA serving)
  57. 10.8mg (60% DV) in 1 cup (1 NLEA serving)
  58. 10.7mg (59% DV) in 1 packet (1 NLEA serving)
  59. 10.6mg (59% DV) in 3 tablespoon (1 NLEA serving)
  60. 10.5mg (58% DV) in 1 item
  61. 10.4mg (58% DV) in 3/4 cup (1 NLEA serving)
  62. 10.3mg (57% DV) in 3/4 cup (1 NLEA serving)
  63. 10.1mg (56% DV) in 3/4 cup (1 NLEA serving)
  64. 10mg (56% DV) in 1 (1/4) cup (1 NLEA serving)
  65. 10mg (56% DV) in 1 cup (1 serving)
  66. 10mg (55% DV) in 1 cup
  67. 9.9mg (55% DV) in 1 cup
  68. 9.9mg (55% DV) in 1 bar
  69. 9.8mg (55% DV) in 3 tablespoon (1 serving)
  70. 9.7mg (54% DV) in 1 cup
  71. 9.7mg (54% DV) in 1 cup
  72. 9.6mg (53% DV) in 1 (1/4) cup (1 NLEA serving)
  73. 9.5mg (53% DV) in 3/4 cup (1 NLEA serving)
  74. 9.4mg (52% DV) in 1 cup (1 serving)
  75. 9.4mg (52% DV) in 3/4 cup (1 NLEA serving)
  76. 9.3mg (52% DV) in 1 cup (1 NLEA serving)
  77. 9.3mg (52% DV) in 6oz steak
  78. 9.2mg (51% DV) in 3 oz
  79. 9.2mg (51% DV) in 3/4 cup (1 NLEA serving)
  80. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  81. 9mg (50% DV) in 1 Cup (1 NLEA serving)
  82. 9mg (50% DV) in 1 cup (1 NLEA serving for adults)
  83. 9mg (50% DV) in 1 cup
  84. 9mg (50% DV) in 1 cup (1 NLEA serving)
  85. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  86. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  87. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  88. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  89. 9mg (50% DV) in 1 cup (1 NLEA serving)
  90. 9mg (50% DV) in 1 cup (1 NLEA serving)
  91. 9mg (50% DV) in 1 cup (1 NLEA serving)
  92. 9mg (50% DV) in 1 (1/4) cup (1 NLEA serving)
  93. 9mg (50% DV) in 1 (1/3) cup
  94. 9mg (50% DV) in 1 cup (1 NLEA serving)
  95. 9mg (50% DV) in 1 cup (1 NLEA serving)
  96. 9mg (50% DV) in 1 cup (1 NLEA serving)
  97. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  98. 9mg (50% DV) in 1 Cup (1 NLEA serving)
  99. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  100. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  101. 9mg (50% DV) in 1 (1/2) cup (1 NLEA serving)
  102. 9mg (50% DV) in 1 cup (1 NLEA serving)
  103. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  104. 9mg (50% DV) in 1 Cup (1 NLEA serving)
  105. 9mg (50% DV) in 1 cup (1 NLEA serving)
  106. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  107. 8.8mg (49% DV) in 1 cup
  108. 8.8mg (49% DV) in 1 cup
  109. 8.7mg (48% DV) in 1 cup (1 NLEA serving)
  110. 8.7mg (48% DV) in 3 oz
  111. 8.6mg (48% DV) in 3 oz
  112. 8.5mg (47% DV) in 1 packet (1 NLEA serving)
  113. 8.5mg (47% DV) in 1 packet (1 NLEA serving)
  114. 8.5mg (47% DV) in 1 packet (1 NLEA serving)
  115. 8.4mg (47% DV) in 3/4 cup (1 NLEA serving)
  116. 8.4mg (47% DV) in 1 packet (1 NLEA serving)
  117. 8.4mg (47% DV) in 3/4 cup (1 NLEA serving)
  118. 8.4mg (46% DV) in 3/4 cup (1 NLEA serving)
  119. 8.3mg (46% DV) in 1 sandwich
  120. 8.2mg (46% DV) in 3/4 cup (1 NLEA serving)
  121. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  122. 8.1mg (45% DV) in 3 oz
  123. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  124. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  125. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  126. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  127. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  128. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  129. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  130. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  131. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  132. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  133. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  134. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  135. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  136. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  137. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  138. 8.1mg (45% DV) in 2/3 cup (1 NLEA serving)
  139. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  140. 8.1mg (45% DV) in 3/4 Cup (1 NLEA serving)
  141. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  142. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  143. 8.1mg (45% DV) in 3/4 Cup (1 NLEA serving)
  144. 8mg (45% DV) in 1 cup
  145. 8mg (45% DV) in 3/4 cup ( 1 NLEA serving)
  146. 8mg (44% DV) in 12 inch sub
  147. 7.8mg (43% DV) in 1 (1/4) cup (1 NLEA serving)
  148. 7.8mg (43% DV) in 3 oz
  149. 7.5mg (41% DV) in 1 cup
  150. 7.4mg (41% DV) in 3/4 cup (1 NLEA serving)
  151. 7.4mg (41% DV) in 1 item
  152. 7.4mg (41% DV) in 1 cup
  153. 7.3mg (40% DV) in 1 cup ( 1 NLEA serving)
  154. 7.2mg (40% DV) in 3/4 cup (1 NLEA serving)
  155. 7.2mg (40% DV) in 2/3 Cup (1 NLEA serving)
  156. 6.9mg (38% DV) in 1 packet
  157. 6.9mg (38% DV) in 1 cup (1 NLEA serving)
  158. 6.7mg (37% DV) in 1 cup
  159. 6.6mg (37% DV) in 1 cup
  160. 6.6mg (37% DV) in 3 oz
  161. 6.6mg (37% DV) in 1 cup
  162. 6.5mg (36% DV) in 1 scoop
  163. 6.4mg (36% DV) in 1 cup
  164. 6.3mg (35% DV) in 3/4 cup (1 NLEA serving)
  165. 6.2mg (34% DV) in 1 sandwich
  166. 6.1mg (34% DV) in 1 item
  167. 6.1mg (34% DV) in 3 oz
  168. 6mg (33% DV) in 3/4 cup (1 NLEA serving)
  169. 5.9mg (33% DV) in 1 fruit without refuse
  170. 5.9mg (33% DV) in 1 sandwich
  171. 5.9mg (33% DV) in 1 sandwich
  172. 5.8mg (32% DV) in 3/4 cup (1 NLEA serving)
  173. 5.7mg (32% DV) in 3 oz
  174. 5.7mg (32% DV) in 1 bar (NLEA serving)
  175. 5.6mg (31% DV) in 1 large
  176. 5.6mg (31% DV) in 1 large
  177. 5.6mg (31% DV) in 1 burger
  178. 5.6mg (31% DV) in 1 item
  179. 5.5mg (31% DV) in 1 item
  180. 5.5mg (30% DV) in 1 cup
  181. 5.5mg (30% DV) in 1/2 cup (1 NLEA serving)
  182. 5.4mg (30% DV) in 1 slice
  183. 5.4mg (30% DV) in 1 cup (1 NLEA serving)
  184. 5.4mg (30% DV) in 1 cup (1 NLEA serving)
  185. 5.4mg (30% DV) in 1 Container (1 NLEA serving)
  186. 5.4mg (30% DV) in 1 Container (1 NLEA serving)
  187. 5.4mg (30% DV) in 1 Container (1 NLEA serving)
  188. 5.4mg (30% DV) in 1 cup
  189. 5.4mg (30% DV) in 1 cup (1 NLEA serving)
  190. 5.4mg (30% DV) in 3/4 cup (1 NLEA serving)
  191. 5.4mg (30% DV) in 1 scoop
  192. 5.4mg (30% DV) in 14 fl oz
  193. 5.3mg (30% DV) in 20 small
  194. 5.3mg (30% DV) in 1 cup chips (6 oz package)
  195. 5.3mg (29% DV) in 1 cup
  196. 5.3mg (29% DV) in 1 biscuit
  197. 5.3mg (29% DV) in 1 cup
  198. 5.3mg (29% DV) in 1 cup
  199. 5.3mg (29% DV) in 3/4 cup (1 NLEA serving)
  200. 5.2mg (29% DV) in 3/4 cup (1 NLEA serving)

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

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