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200 Foods Highest in Iron

Ranked by a serving size.
18mg Iron = 100% DV
  1. Canned Eastern Oysters
    18.2mg (101% DV) in 1 can (12 oz), oysters and liquid
  2. Tofu Prepared With Calcium
    13.3mg (74% DV) in 1 cup
  3. Skirt Steak
    9.3mg (52% DV) in 6oz steak
  4. Cooked Cuttlefish
    9.2mg (51% DV) in 3 oz
  5. Boiled Soybeans (edamame)
    8.8mg (49% DV) in 1 cup
  6. Canned Chili With Beans
    8.8mg (49% DV) in 1 cup
  7. Whelk (cooked)
    8.6mg (48% DV) in 3 oz
  8. Octopus (cooked)
    8.1mg (45% DV) in 3 oz
  9. Morel Mushrooms
    8mg (45% DV) in 1 cup
  10. Cooked Pacific Oysters
    7.8mg (43% DV) in 3 oz
  11. Natto
    7.6mg (42% DV) in 1/2 cup
  12. Coconut Milk
    7.5mg (41% DV) in 1 cup
  13. Firm Tofu
    6.7mg (37% DV) in 1 cup
  14. Cooked Large White Beans
    6.6mg (37% DV) in 1 cup
  15. Cooked Eastern Oysters (farmed)
    6.6mg (37% DV) in 3 oz
  16. Lentils (cooked)
    6.6mg (37% DV) in 1 cup
  17. Cooked Spinach
    6.4mg (36% DV) in 1 cup
  18. Blood Sausage
    6.4mg (36% DV) in 4 slices
  19. Cooked Eastern Oysters (wild)
    6.1mg (34% DV) in 3 oz
  20. Mammy Apple
    5.9mg (33% DV) in 1 fruit without refuse
  21. Cooked Blue Mussels
    5.7mg (32% DV) in 3 oz
  22. Soft Pretzels
    5.6mg (31% DV) in 1 large
  23. Citronella (lemon Grass)
    5.5mg (30% DV) in 1 cup
  24. French Bread
    5.4mg (30% DV) in 1 slice
  25. Cooked Clams
    5.3mg (30% DV) in 20 small
  26. California Red Kidney Beans
    5.3mg (29% DV) in 1 cup
  27. Black Turtle Beans
    5.3mg (29% DV) in 1 cup
  28. Cooked Red Kidney Beans
    5.2mg (29% DV) in 1 cup
  29. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
  30. Cooked Teff
    5.2mg (29% DV) in 1 cup
  31. Jerusalem-artichokes Raw
    5.1mg (28% DV) in 1 cup slices
  32. Dried Jujube
    5.1mg (28% DV) in 100 grams
  33. Cooked Small White Beans
    5.1mg (28% DV) in 1 cup
  34. Baked Beans
    5mg (28% DV) in 1 cup
  35. Rowal
    5mg (28% DV) in 1 cup
  36. Raw Eastern Oysters
    4.9mg (27% DV) in 3 oz
  37. Liverwurst Spread
    4.9mg (27% DV) in 1/4 cup
  38. Canned Navy Beans
    4.8mg (27% DV) in 1 cup
  39. Chuck Steak (mock Tender)
    4.8mg (27% DV) in 1 steak
  40. Chickpeas (garbanzo Beans) (cooked)
    4.7mg (26% DV) in 1 cup
  41. Millet Flour
    4.7mg (26% DV) in 1 cup
  42. Adzuki Beans
    4.6mg (26% DV) in 1 cup
  43. Ribeye Steak (filet)
    4.6mg (26% DV) in 1 fillet
  44. Palm Hearts (canned)
    4.6mg (25% DV) in 1 cup
  45. Burrito With Beans
    4.5mg (25% DV) in 2 pieces
  46. Milk And Soy Chocolate Drink
    4.5mg (25% DV) in 8 fl oz
  47. Cooked Green Soybeans
    4.5mg (25% DV) in 1 cup
  48. Lima Beans
    4.5mg (25% DV) in 1 cup
  49. Tempeh
    4.5mg (25% DV) in 1 cup
  50. Canned Tomato Puree
    4.5mg (25% DV) in 1 cup
  51. Canned Asparagus
    4.4mg (25% DV) in 1 cup
  52. Canned Mature (white) Lima Beans
    4.4mg (24% DV) in 1 cup
  53. Canned Sardines
    4.4mg (24% DV) in 1 cup, drained
  54. Navy Beans
    4.3mg (24% DV) in 1 cup
  55. Black-eyed Peas (cowpeas)
    4.3mg (24% DV) in 1 cup
  56. Chocolate Cake With Frosting
    4.2mg (23% DV) in 1 piece (1/12 of a cake)
  57. Sesame Seeds (toasted)
    4.2mg (23% DV) in 1 oz
  58. Cooked Lima Beans
    4.2mg (23% DV) in 1 cup
  59. Canned Refried Beans
    4.1mg (23% DV) in 1 cup
  60. Roast Goose
    4.1mg (23% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  61. Canned Lima Beans
    4mg (22% DV) in 1 cup
  62. Cooked Swiss Chard
    4mg (22% DV) in 1 cup, chopped
  63. Kidney Beans
    3.9mg (22% DV) in 1 cup
  64. Cooked Wild Eastern Oysters
    3.9mg (21% DV) in 6 medium
  65. Cooked Podded Peas
    3.8mg (21% DV) in 1 cup
  66. Whole Grain Sorghum Flour
    3.8mg (21% DV) in 1 cup
  67. Roast Duck
    3.8mg (21% DV) in 1 cup, chopped or diced
  68. Passion Fruit (granadilla)
    3.8mg (21% DV) in 1 cup
  69. Great Northern Beans
    3.8mg (21% DV) in 1 cup
  70. Kimchi
    3.8mg (21% DV) in 1 cup
  71. Cooked Chrysanthemum
    3.7mg (21% DV) in 1 cup (1 Inch pieces)
  72. Subway Tuna Sub
    3.7mg (21% DV) in 6 inch sub
  73. Parsley
    3.7mg (21% DV) in 1 cup chopped
  74. Cranberry Beans (roman Beans)
    3.7mg (21% DV) in 1 cup
  75. Extra Firm Fortified Tofu
    3.6mg (20% DV) in 1 cup
  76. Black Beans
    3.6mg (20% DV) in 1 cup
  77. Pinto Beans (cooked)
    3.6mg (20% DV) in 1 cup
  78. Bagels
    3.5mg (20% DV) in 1 bagel
  79. Edamame
    3.5mg (20% DV) in 1 cup
  80. Fast Food Double Hamburger
    3.5mg (19% DV) in 1 item
  81. Canned Pumpkin
    3.4mg (19% DV) in 1 cup
  82. Mashed Sweet Potatoes
    3.4mg (19% DV) in 1 cup
  83. Dark Chocolate (70-85% Cocoa)
    3.4mg (19% DV) in 1 oz
  84. Tamarinds
    3.4mg (19% DV) in 1 cup, pulp
  85. Cooked Spelt
    3.2mg (18% DV) in 1 cup
  86. Abalone (cooked)
    3.2mg (18% DV) in 3 oz
  87. Canned Red Kidney Beans
    3.2mg (18% DV) in 1 cup
  88. Braunschweiger Pork Liver Sausage
    3.2mg (18% DV) in 1 oz
  89. Cooked Snow Peas
    3.2mg (18% DV) in 1 cup
  90. Mungo Beans (cooked)
    3.2mg (18% DV) in 1 cup
  91. Cooked Lentil Sprouts
    3.1mg (17% DV) in 100 grams
  92. Grilled Beef Tenderloin Steak
    3.1mg (17% DV) in 3 oz
  93. Grilled T-bone Steak (choice)
    3mg (17% DV) in 3 oz
  94. Grilled T-bone Steak
    3mg (17% DV) in 3 oz
  95. Kamut Cooked
    3mg (17% DV) in 1 cup
  96. New England Clam Chowder
    3mg (17% DV) in 1 serving 1 cup
  97. Canned Baked Beans
    3mg (17% DV) in 1 cup
  98. Shredded Coconut Meat (sweetened)
    3mg (17% DV) in 1 cup
  99. Canned Kidney Beans
    3mg (17% DV) in 1 cup
  100. Buffalo Sirloin Steak
    3mg (16% DV) in 1 serving ( 3 oz )
  101. Succotash
    2.9mg (16% DV) in 1 cup
  102. Roasted Lean Buffalo
    2.9mg (16% DV) in 3 oz
  103. Asparagus
    2.9mg (16% DV) in 1 cup
  104. Mung Beans (cooked)
    2.8mg (16% DV) in 1 cup
  105. Roasted Chicken Leg
    2.8mg (16% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  106. Pepperoni Pizza
    2.8mg (16% DV) in 1 slice
  107. Sausage Pizza
    2.8mg (16% DV) in 1 slice
  108. Spirulina
    2.8mg (16% DV) in 100 grams
  109. Grilled Top Round Steak
    2.8mg (15% DV) in 3 oz
  110. Anchovies (raw)
    2.8mg (15% DV) in 3 oz
  111. Quinoa Cooked
    2.8mg (15% DV) in 1 cup
  112. Grilled Porterhouse Steak
    2.7mg (15% DV) in 3 oz
  113. Cooked Beet Greens
    2.7mg (15% DV) in 1 cup (1 Inch pieces)
  114. Jute Potherb (molokhiya) (cooked)
    2.7mg (15% DV) in 1 cup
  115. Canned Shrimp
    2.7mg (15% DV) in 1 cup
  116. Cooked White Button Mushrooms
    2.7mg (15% DV) in 1 cup pieces
  117. Pea Sprouts
    2.7mg (15% DV) in 1 cup
  118. Cooked Grass Fed Ground Bison (buffalo)
    2.7mg (15% DV) in 3 oz
  119. Grilled Porterhouse Steak (choice)
    2.7mg (15% DV) in 3 oz
  120. Pan-broiled Ground Bison
    2.7mg (15% DV) in 1 patty ( yield from 112.7 g raw meat )
  121. Top Blade Chuck Steak
    2.7mg (15% DV) in 3 oz
  122. Atlantic Mackerel (cooked)
    2.7mg (15% DV) in 6oz fillet
  123. Arrowroot
    2.7mg (15% DV) in 1 cup, sliced
  124. Cheese Pizza
    2.7mg (15% DV) in 1 slice
  125. Manhattan Clam Chowder
    2.6mg (15% DV) in 1 cup (8 fl oz)
  126. Horned Melon (kiwano)
    2.6mg (15% DV) in 1 cup
  127. Fast Food Hamburger
    2.6mg (15% DV) in 1 item
  128. Canned Straw Mushrooms
    2.6mg (14% DV) in 1 cup
  129. Mulberries
    2.6mg (14% DV) in 1 cup
  130. Toasted Wheat Germ
    2.6mg (14% DV) in 1 oz
  131. Raw Pacific Oysters
    2.6mg (14% DV) in 1 medium
  132. Broad Beans (fava)
    2.6mg (14% DV) in 1 cup
  133. Split Peas
    2.5mg (14% DV) in 1 cup
  134. Braised Beef Or Chuck Stew
    2.5mg (14% DV) in 3 oz
  135. Cooked Scotch Kale
    2.5mg (14% DV) in 1 cup, chopped
  136. Dried Pumpkin And Squash Seeds
    2.5mg (14% DV) in 1 oz
  137. Lentil Sprouts
    2.5mg (14% DV) in 1 cup
  138. Cooked Green Peas
    2.5mg (14% DV) in 1 cup
  139. Beef Chuck Pot Roast
    2.5mg (14% DV) in 3 oz
  140. Pan-broiled Ground Beef Patty (97% Lean)
    2.5mg (14% DV) in 3 oz
  141. Queen Crab (cooked)
    2.4mg (14% DV) in 3 oz
  142. Broiled Ground Beef Patty (97% Lean)
    2.4mg (14% DV) in 3 oz
  143. Broiled Ground Beef Patty (93% Lean)
    2.4mg (13% DV) in 3 oz
  144. Egg Noodles (cooked)
    2.4mg (13% DV) in 1 cup
  145. Elderberries
    2.3mg (13% DV) in 1 cup
  146. Braised Cube Steak
    2.3mg (13% DV) in 3 oz
  147. Cooked Mahimahi
    2.3mg (13% DV) in 1 fillet
  148. Cooked Grouper
    2.3mg (13% DV) in 1 fillet
  149. Broiled Beef Round
    2.3mg (13% DV) in 3 oz
  150. Roasted Squash And Pumpkin Seeds (unsalted)
    2.3mg (13% DV) in 1 oz
  151. Roasted Squash And Pumpkin Seeds (salted)
    2.3mg (13% DV) in 1 oz
  152. Canned Clams
    2.3mg (13% DV) in 3 oz
  153. Dark Chocolate (45-59% Cocoa)
    2.3mg (13% DV) in 1 oz
  154. Pumpkin Leaves (cooked)
    2.3mg (13% DV) in 1 cup
  155. Hemp Seeds
    2.3mg (13% DV) in 1oz
  156. Mustard Spinach
    2.3mg (13% DV) in 1 cup, chopped
  157. Salsa
    2.2mg (12% DV) in 100 grams
  158. Soymilk
    2.2mg (12% DV) in 16oz glass
  159. Sun-dried Hot Chile Peppers
    2.2mg (12% DV) in 1 cup
  160. Bluefin Tuna (cooked)
    2.2mg (12% DV) in 6oz fillet
  161. Chia Seeds
    2.2mg (12% DV) in 1 oz
  162. London Broil
    2.2mg (12% DV) in 3 oz
  163. Roasted Boneless Skinless Chicken Leg
    2.1mg (12% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  164. Cooked Collards
    2.1mg (12% DV) in 1 cup, chopped
  165. Unsweetened Soymilk
    2.1mg (12% DV) in 16oz glass
  166. Peas
    2.1mg (12% DV) in 1 cup
  167. Gingerbread Cake
    2.1mg (12% DV) in 1 piece (1/9 of 8 Inch square)
  168. Tempeh Cooked
    2.1mg (12% DV) in 100 grams
  169. Queen Crab (raw)
    2.1mg (12% DV) in 3 oz
  170. Poi
    2.1mg (12% DV) in 1 cup
  171. Panfried Beef Hamburger
    2.1mg (12% DV) in 3 oz
  172. Cooked Oatmeal
    2.1mg (12% DV) in 1 cup
  173. Cooked Pearled Barley
    2.1mg (12% DV) in 1 cup
  174. Sauerkraut
    2.1mg (12% DV) in 1 cup
  175. Cooked Pacific Herring
    2.1mg (12% DV) in 1 fillet
  176. Lean Cured Ham
    2.1mg (12% DV) in 1 cup
  177. Cooked Walleye Pike
    2.1mg (12% DV) in 1 fillet
  178. Seeds Watermelon Seed Kernels Dried
    2.1mg (11% DV) in 1 oz
  179. Molasses Cookies
    2.1mg (11% DV) in 1 large (3-1/2 Inch to 4 Inch dia) (include Archway brand)
  180. Prime Rib Steak
    2.1mg (11% DV) in 3 oz
  181. Firm Tofu (With Calcium and Magnesium)
    2mg (11% DV) in 1/2 cup
  182. Atlantic Herring
    2mg (11% DV) in 1 fillet
  183. Whole Wheat Pasta
    2mg (11% DV) in 1 cup spaghetti not packed
  184. Scotch Kale
    2mg (11% DV) in 1 cup, chopped
  185. Dried Spirulina Seaweed
    2mg (11% DV) in 1 tablespoon
  186. Canned Tomato Paste
    2mg (11% DV) in 1/4 cup
  187. Carissa
    2mg (11% DV) in 1 cup slices
  188. Braised Beef Shortribs
    2mg (11% DV) in 3 oz
  189. Cooked King Mackerel
    1.9mg (11% DV) in 3 oz
  190. Sapodilla
    1.9mg (11% DV) in 1 cup, pulp
  191. Cooked Oatbran
    1.9mg (11% DV) in 1 cup
  192. Cured Ham
    1.9mg (11% DV) in 1 cup
  193. Baked Acorn Squash
    1.9mg (11% DV) in 1 cup, cubes
  194. Goji Berries Dried
    1.9mg (11% DV) in 5 tbsp
  195. Fish Caviar Black And Red Granular
    1.9mg (11% DV) in 1 tbsp
  196. Cashews (raw)
    1.9mg (11% DV) in 1 oz
  197. Cooked Long-grain White Rice
    1.9mg (11% DV) in 1 cup
  198. Cooked Dandelion Greens
    1.9mg (11% DV) in 1 cup, chopped
  199. Low Fat Cured Ham
    1.9mg (10% DV) in 1 cup
  200. Chantarelle Mushrooms
    1.9mg (10% DV) in 1 cup

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