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Top 101 Foods High In Iron

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Iron

18.0 mg
MALES
18.0 mg
FEMALES
27.0 mg
PREGNANT
10.0 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
pork liver per 3.0 oz (85.0g) 15mg (85%) 166
natto per 1.0 cup (175.0g) 15mg (84%) 442
lamb kidney per 3.0 oz (85.0g) 12mg (69%) 137
kidney beans per 1.0 cup (184.0g) 12mg (68%) 907
pumpkin seeds per 1.0 cup (129.0g) 11mg (63%) 1141
black beans per 1.0 cup (194.0g) 10mg (54%) 1223
sesame seeds per 1.0 cup (150.0g) 10mg (53%) 1786
peas per 1.0 cup (197.0g) 9mg (53%) 1315
wheat, soft white per 1.0 cup (168.0g) 9mg (50%) 1140
liver sausage per 3.0 oz (85.0g) 9mg (50%) 567
garbanzo beans per 1.0 cup (200.0g) 9mg (48%) 1579
welk per 3.0 oz (85.0g) 9mg (48%) 492
octopus per 3.0 oz (85.0g) 8mg (45%) 309
lupin seeds per 1.0 cup (180.0g) 8mg (44%) 1532
oysters per 3.0 oz (85.0g) 8mg (43%) 199
cashews per 1.0 cup (129.0g) 8mg (43%) 1726
pine nuts per 1.0 cup (135.0g) 7mg (41%) 2191
Oats per 1.0 cup (156.0g) 7mg (41%) 1483
cornmeal per 1.0 cup (157.0g) 7mg (38%) 1528
barley, hulled per 1.0 cup (184.0g) 7mg (37%) 1770
lentils per 1.0 cup (198.0g) 7mg (37%) 627
spinach per 1.0 cup (180.0g) 6mg (36%) 116
blood sausage per 4.0 slices (100.0g) 6mg (36%) 1066
rye flour per 1.0 cup (128.0g) 6mg (35%) 1177
wheat bran per 1.0 cup (58.0g) 6mg (34%) 368
mussel per 1.0 cup (150.0g) 6mg (33%) 392
beef heart per 3.0 oz (85.0g) 6mg (32%) 473
almonds per 1.0 cup whole kernels (157.0g) 6mg (32%) 2969
chicken liver per 1.0 liver (44.0g) 6mg (31%) 240
lemongrass per 1.0 cup (67.0g) 5mg (30%) 218
jerusalem-artichokes per 1.0 cup slices (150.0g) 5mg (28%) 386
oat bran per 1.0 cup (94.0g) 5mg (28%) 818
pearled barley per 1.0 cup (200.0g) 5mg (28%) 2534
beef liver per 1.0 slice (81.0g) 5mg (28%) 511
pistachio nuts per 1.0 cup (123.0g) 5mg (28%) 2541
macadamia nuts per 1.0 cup (134.0g) 5mg (27%) 3502
lima beans per 1.0 cup (156.0g) 5mg (27%) 648
sunflower seeds per 1.0 cup (128.0g) 5mg (27%) 2586
beef kidney per 3.0 oz (85.0g) 5mg (27%) 496
butternuts per 1.0 cup (120.0g) 5mg (27%) 2740
chick peas per 1.0 cup (164.0g) 5mg (26%) 1021
dried currants per 1.0 cup (144.0g) 5mg (26%) 1563
lamb liver per 3.0 oz (85.0g) 5mg (26%) 560
corn grain, yellow per 1.0 cup (166.0g) 4mg (25%) 2424
rye grain per 1.0 cup (169.0g) 4mg (25%) 2313
sardine per 1.0 cup (149.0g) 4mg (24%) 1282
navy beans per 1.0 cup (182.0g) 4mg (24%) 1068
cowpeas per 1.0 cup (171.0g) 4mg (24%) 832
raisins per 1.0 cup (165.0g) 4mg (24%) 2057
pili nuts per 1.0 cup (120.0g) 4mg (24%) 3666
cornmeal, yellow per 1.0 cup (122.0g) 4mg (23%) 1889
cornmeal, white per 1.0 cup (122.0g) 4mg (23%) 1889
lamb heart per 3.0 oz (85.0g) 4mg (23%) 587
oat flour per 1.0 cup (104.0g) 4mg (23%) 1818
veal liver per 1.0 slice (80.0g) 4mg (23%) 676
beef shortribs per 1.0 piece (121.0g) 4mg (23%) 1580
Smoked sausage per 1.0 link (84.0g) 4mg (22%) 810
coconut milk per 1.0 cup (240.0g) 4mg (22%) 2524
walnuts per 1.0 cup (125.0g) 4mg (22%) 3571
duck per 1.0 cup (140.0g) 4mg (21%) 2247
passion fruit per 1.0 cup (236.0g) 4mg (21%) 1091
buckwheat per 1.0 cup (170.0g) 4mg (21%) 2806
rib eye fillet per 1.0 fillet (135.0g) 4mg (21%) 1293
parsley per 1.0 cup chopped (60.0g) 4mg (21%) 105
edamame per 1.0 cup (155.0g) 4mg (20%) 959
bulgur per 1.0 cup (140.0g) 3mg (19%) 2502
brazil nuts per 1.0 cup (133.0g) 3mg (18%) 4881
abalone per 3.0 oz (85.0g) 3mg (18%) 895
turnip greens per 1.0 cup (164.0g) 3mg (18%) 269
elk per 1.0 patty (95.0g) 3mg (18%) 1040
beef tripe per 3.0 oz (85.0g) 3mg (18%) 498
raisins per 1.0 cup (165.0g) 3mg (17%) 2863
sesame butter per 1.0 tbsp (16.0g) 3mg (17%) 549
prune juice per 1.0 cup (256.0g) 3mg (17%) 1083
amaranth leaves per 1.0 cup (132.0g) 3mg (17%) 167
bison per 1.0 serving (85.0g) 3mg (16%) 887
flank, steak per 3.0 oz (85.0g) 3mg (16%) 1422
corn flour, whole yellow per 1.0 cup (117.0g) 3mg (15%) 2730
corn flour, whole-grain per 1.0 cup (117.0g) 3mg (15%) 2730
top round steak per 3.0 oz (85.0g) 3mg (15%) 1150
pecans per 1.0 cup (109.0g) 3mg (15%) 4916
quinoa per 1.0 cup (185.0g) 3mg (15%) 1450
t-bone steak per 3.0 oz (85.0g) 3mg (15%) 1633
chuck steak per 3.0 oz (85.0g) 3mg (14%) 1141
rye flour per 1.0 cup (102.0g) 3mg (14%) 2473
mulberries per 1.0 cup (140.0g) 3mg (14%) 418
jalapeno peppers per 1.0 cup (136.0g) 3mg (14%) 259
broad beans per 1.0 cup (170.0g) 3mg (14%) 1320
beef tenderloin steak per 1.0 steak (140.0g) 2mg (14%) 2792
ground beef (lean) per 3.0 oz (85.0g) 2mg (14%) 897
beef brisket per 3.0 oz (85.0g) 2mg (13%) 1574
Noodles, egg, enriched, cooked per 1.0 cup (160.0g) 2mg (13%) 1690
garlic per 1.0 cup (136.0g) 2mg (13%) 1578
sprouted wheat per 1.0 cup (108.0g) 2mg (13%) 1665
clam per 3.0 oz (85.0g) 2mg (13%) 954
beef roast per 3.0 oz (85.0g) 2mg (13%) 1196
ground beef, 75/25 per 3.0 oz (85.0g) 2mg (12%) 1896
peanuts per 1.0 cup (144.0g) 2mg (12%) 7093
collards per 1.0 cup (190.0g) 2mg (12%) 526
ground beef per 3.0 oz (85.0g) 2mg (12%) 1786
corn bran per 1.0 cup (76.0g) 2mg (12%) 1445

Recipes High In Iron