Select a nutrient to rank.

Choose a food group.

Highest or Lowest?
Serving Size

Sort by Nutrient Ratios

Sort only 1700 of the most common foods or all 8000+? (Note choosing to sort more foods also increases the number of food groupings.)
Short List Only
All 8000+ Foods
||
|| Feedback

200 Foods Highest in Iron

Ranked by a common serving size.

  1. 21.4mg (119% DV) in 100 grams

  2. 18.2mg (101% DV) in 1 can (12 oz), oysters and liquid

  3. 15.1mg (84% DV) in 1 cup

  4. 13.3mg (74% DV) in 1 cup

  5. 9.2mg (51% DV) in 3 oz

  6. 9.1mg (50% DV) in 1 cup

  7. 8.8mg (49% DV) in 1 cup

  8. 8.8mg (49% DV) in 1 cup

  9. 8.6mg (48% DV) in 3 oz

  10. 8.1mg (45% DV) in 3 oz

  11. 8mg (45% DV) in 1 cup

  12. 7.8mg (43% DV) in 3 oz

  13. 7.5mg (42% DV) in 1 cup

  14. 7.5mg (41% DV) in 1 cup

  15. 7.4mg (41% DV) in 1 cup

  16. 6.7mg (37% DV) in 1 cup

  17. 6.6mg (37% DV) in 1 cup

  18. 6.6mg (37% DV) in 3 oz

  19. 6.6mg (37% DV) in 1 cup

  20. 6.4mg (36% DV) in 1 cup

  21. 6.4mg (36% DV) in 4 slices

  22. 6.4mg (36% DV) in 1 cup

  23. 6.1mg (34% DV) in 3 oz

  24. 5.9mg (33% DV) in 1 fruit without refuse

  25. 5.7mg (32% DV) in 3 oz

  26. 5.6mg (31% DV) in 1 large

  27. 5.5mg (30% DV) in 1 cup

  28. 5.4mg (30% DV) in 1 slice

  29. 5.3mg (30% DV) in 20 small

  30. 5.3mg (29% DV) in 1 cup

  31. 5.3mg (29% DV) in 1 cup

  32. 5.2mg (29% DV) in 1 cup

  33. 5.2mg (29% DV) in 1 cup

  34. 5.2mg (29% DV) in 1 cup

  35. 5.1mg (28% DV) in 1 cup slices

  36. 5.1mg (28% DV) in 100 grams

  37. 5.1mg (28% DV) in 1 cup

  38. 5mg (28% DV) in 1 cup

  39. 5mg (28% DV) in 1 cup

  40. 4.9mg (27% DV) in 3 oz

  41. 4.9mg (27% DV) in 1/4 cup

  42. 4.8mg (27% DV) in 1 cup

  43. 4.8mg (27% DV) in 1 steak

  44. 4.7mg (26% DV) in 1 cup

  45. 4.7mg (26% DV) in 1 cup

  46. 4.6mg (26% DV) in 1 cup

  47. 4.6mg (26% DV) in 1 cup

  48. 4.6mg (26% DV) in 1 fillet

  49. 4.6mg (25% DV) in 1 cup

  50. 4.5mg (25% DV) in 2 pieces

  51. 4.5mg (25% DV) in 8 fl oz

  52. 4.5mg (25% DV) in 1 cup

  53. 4.5mg (25% DV) in 1 cup

  54. 4.5mg (25% DV) in 1 cup

  55. 4.5mg (25% DV) in 1 cup

  56. 4.4mg (25% DV) in 1 cup

  57. 4.4mg (24% DV) in 1 cup

  58. 4.4mg (24% DV) in 1 cup, drained

  59. 4.3mg (24% DV) in 1 cup

  60. 4.3mg (24% DV) in 1 cup

  61. 4.2mg (23% DV) in 1 cup

  62. 4.2mg (23% DV) in 1 piece (1/12 of a cake)

  63. 4.2mg (23% DV) in 1 oz

  64. 4.2mg (23% DV) in 1 cup

  65. 4.1mg (23% DV) in 1 cup

  66. 4.1mg (23% DV) in 1 unit (yield from 1 lb ready-to-cook goose)

  67. 4mg (22% DV) in 1 cup

  68. 4mg (22% DV) in 1 cup, chopped

  69. 3.9mg (22% DV) in 1 cup

  70. 3.9mg (21% DV) in 6 medium

  71. 3.8mg (21% DV) in 1 cup

  72. 3.8mg (21% DV) in 1 cup

  73. 3.8mg (21% DV) in 1 cup, chopped or diced

  74. 3.8mg (21% DV) in 1 cup

  75. 3.8mg (21% DV) in 1 cup

  76. 3.8mg (21% DV) in 1 cup

  77. 3.7mg (21% DV) in 1 cup (1 Inch pieces)

  78. 3.7mg (21% DV) in 1 cup

  79. 3.7mg (21% DV) in 1 cup chopped

  80. 3.7mg (21% DV) in 1 cup

  81. 3.7mg (20% DV) in 1 cup

  82. 3.6mg (20% DV) in 1 cup

  83. 3.6mg (20% DV) in 1 cup

  84. 3.5mg (20% DV) in 1 bagel

  85. 3.5mg (20% DV) in 1 cup

  86. 3.5mg (19% DV) in 1 item

  87. 3.4mg (19% DV) in 1 cup

  88. 3.4mg (19% DV) in 1 cup

  89. 3.4mg (19% DV) in 1 oz

  90. 3.4mg (19% DV) in 1 cup, pulp

  91. 3.2mg (18% DV) in 1 cup

  92. 3.2mg (18% DV) in 3 oz

  93. 3.2mg (18% DV) in 1 cup

  94. 3.2mg (18% DV) in 1 oz

  95. 3.2mg (18% DV) in 1 cup

  96. 3.2mg (18% DV) in 1 cup

  97. 3.1mg (17% DV) in 100 grams

  98. 3.1mg (17% DV) in 3 oz

  99. 3mg (17% DV) in 3 oz

  100. 3mg (17% DV) in 3 oz

  101. 3mg (17% DV) in 1 cup

  102. 3mg (17% DV) in 1 serving 1 cup

  103. 3mg (17% DV) in 1 cup

  104. 3mg (17% DV) in 1 cup

  105. 3mg (17% DV) in 1 cup

  106. 3mg (16% DV) in 1 serving ( 3 oz )

  107. 2.9mg (16% DV) in 1 cup

  108. 2.9mg (16% DV) in 3 oz

  109. 2.9mg (16% DV) in 1 cup

  110. 2.8mg (16% DV) in 1 cup

  111. 2.8mg (16% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)

  112. 2.8mg (16% DV) in 1 slice

  113. 2.8mg (16% DV) in 1 slice

  114. 2.8mg (16% DV) in 100 grams

  115. 2.8mg (15% DV) in 3 oz

  116. 2.8mg (15% DV) in 3 oz

  117. 2.8mg (15% DV) in 1 cup

  118. 2.7mg (15% DV) in 3 oz

  119. 2.7mg (15% DV) in 1 cup (1 Inch pieces)

  120. 2.7mg (15% DV) in 1 cup

  121. 2.7mg (15% DV) in 1 cup

  122. 2.7mg (15% DV) in 1 cup pieces

  123. 2.7mg (15% DV) in 1 cup

  124. 2.7mg (15% DV) in 3 oz

  125. 2.7mg (15% DV) in 3 oz

  126. 2.7mg (15% DV) in 1 patty ( yield from 112.7 g raw meat )

  127. 2.7mg (15% DV) in 3 oz

  128. 2.7mg (15% DV) in 6oz fillet

  129. 2.7mg (15% DV) in 1 cup, sliced

  130. 2.7mg (15% DV) in 1 slice

  131. 2.6mg (15% DV) in 1 cup (8 fl oz)

  132. 2.6mg (15% DV) in 1 cup

  133. 2.6mg (15% DV) in 1 item

  134. 2.6mg (14% DV) in 1 cup

  135. 2.6mg (14% DV) in 1 cup

  136. 2.6mg (14% DV) in 1 oz

  137. 2.6mg (14% DV) in 1 medium

  138. 2.6mg (14% DV) in 1 cup

  139. 2.5mg (14% DV) in 1 cup

  140. 2.5mg (14% DV) in 3 oz

  141. 2.5mg (14% DV) in 1 cup, chopped

  142. 2.5mg (14% DV) in 1 oz

  143. 2.5mg (14% DV) in 1 cup

  144. 2.5mg (14% DV) in 1 cup

  145. 2.5mg (14% DV) in 3 oz

  146. 2.5mg (14% DV) in 3 oz

  147. 2.4mg (14% DV) in 3 oz

  148. 2.4mg (14% DV) in 3 oz

  149. 2.4mg (13% DV) in 1 cup, with hulls, edible yield

  150. 2.4mg (13% DV) in 3 oz

  151. 2.3mg (13% DV) in 1 cup

  152. 2.3mg (13% DV) in 3 oz

  153. 2.3mg (13% DV) in 1 fillet

  154. 2.3mg (13% DV) in 1 fillet

  155. 2.3mg (13% DV) in 3 oz

  156. 2.3mg (13% DV) in 1 oz

  157. 2.3mg (13% DV) in 1 oz

  158. 2.3mg (13% DV) in 3 oz

  159. 2.3mg (13% DV) in 1 oz

  160. 2.3mg (13% DV) in 1 cup

  161. 2.3mg (13% DV) in 1oz

  162. 2.3mg (13% DV) in 1 cup, chopped

  163. 2.2mg (12% DV) in 100 grams

  164. 2.2mg (12% DV) in 1 cup

  165. 2.2mg (12% DV) in 6oz fillet

  166. 2.2mg (12% DV) in 1 oz

  167. 2.2mg (12% DV) in 3 oz

  168. 2.1mg (12% DV) in 1 leg (Sum of drumstick+thigh+back meat only)

  169. 2.1mg (12% DV) in 1 cup, chopped

  170. 2.1mg (12% DV) in 16oz glass

  171. 2.1mg (12% DV) in 1 cup

  172. 2.1mg (12% DV) in 1 piece (1/9 of 8 Inch square)

  173. 2.1mg (12% DV) in 100 grams

  174. 2.1mg (12% DV) in 3 oz

  175. 2.1mg (12% DV) in 1 cup

  176. 2.1mg (12% DV) in 3 oz

  177. 2.1mg (12% DV) in 1 cup

  178. 2.1mg (12% DV) in 1 potato large (3 Inch to 4-1/4 Inch dia.

  179. 2.1mg (12% DV) in 1 cup

  180. 2.1mg (12% DV) in 1 cup

  181. 2.1mg (12% DV) in 1 fillet

  182. 2.1mg (12% DV) in 1 cup

  183. 2.1mg (12% DV) in 1 fillet

  184. 2.1mg (11% DV) in 1 oz

  185. 2.1mg (11% DV) in 1 large (3-1/2 Inch to 4 Inch dia) (include Archway brand)

  186. 2.1mg (11% DV) in 3 oz

  187. 2mg (11% DV) in 1/2 cup

  188. 2mg (11% DV) in 1 fillet

  189. 2mg (11% DV) in 1 cup spaghetti not packed

  190. 2mg (11% DV) in 1 cup, chopped

  191. 2mg (11% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)

  192. 2mg (11% DV) in 1 tablespoon

  193. 2mg (11% DV) in 1 large

  194. 2mg (11% DV) in 1/4 cup

  195. 2mg (11% DV) in 1 cup slices

  196. 2mg (11% DV) in 3 oz

  197. 2mg (11% DV) in 1 cup

  198. 1.9mg (11% DV) in 3 oz

  199. 1.9mg (11% DV) in 1 cup, pulp

  200. 1.9mg (11% DV) in 1 cup