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Top 100 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
Food Name Common Serving Amount (% RDI) Iron Per Calorie
pork liver per oz 15mg (85%) Good
natto per cup 15mg (84%) Poor
lamb kidney per oz 12mg (69%) Great
kidney beans per cup 12mg (68%) Poor
pumpkin seeds per cup 11mg (63%) Poor
black beans per cup 10mg (54%) Poor
sesame seeds per cup 10mg (53%) Poor
peas per cup 9mg (53%) Poor
wheat, soft white per cup 9mg (50%) Poor
liver sausage per oz 9mg (50%) Poor
garbanzo beans per cup 9mg (48%) Poor
welk per oz 9mg (48%) Poor
octopus per oz 8mg (45%) Good
lupin seeds per cup 8mg (44%) Poor
oysters per oz 8mg (43%) Good
cashews per cup 8mg (43%) Poor
pine nuts per cup 7mg (41%) Poor
Oats per cup 7mg (41%) Poor
cornmeal per cup 7mg (38%) Poor
barley, hulled per cup 7mg (37%) Poor
lentils per cup 7mg (37%) Poor
spinach per cup 6mg (36%) Great
blood sausage per slices 6mg (36%) Poor
rye flour per cup 6mg (35%) Poor
wheat bran per cup 6mg (34%) Good
mussel per cup 6mg (33%) Good
beef heart per oz 6mg (32%) Poor
almonds per cup whole kernels 6mg (32%) Poor
chicken liver per liver 6mg (31%) Good
lemongrass per cup 5mg (30%) Good
jerusalem-artichokes per cup slices 5mg (28%) Good
oat bran per cup 5mg (28%) Poor
pearled barley per cup 5mg (28%) Poor
beef liver per slice 5mg (28%) Poor
pistachio nuts per cup 5mg (28%) Poor
macadamia nuts per cup 5mg (27%) Poor
lima beans per cup 5mg (27%) Poor
sunflower seeds per cup 5mg (27%) Poor
beef kidney per oz 5mg (27%) Poor
butternuts per cup 5mg (27%) Poor
chick peas per cup 5mg (26%) Poor
dried currants per cup 5mg (26%) Poor
lamb liver per oz 5mg (26%) Poor
corn grain, yellow per cup 4mg (25%) Poor
rye grain per cup 4mg (25%) Poor
sardine per cup 4mg (24%) Poor
navy beans per cup 4mg (24%) Poor
cowpeas per cup 4mg (24%) Poor
raisins per cup 4mg (24%) Poor
pili nuts per cup 4mg (24%) Poor
cornmeal, yellow per cup 4mg (23%) Poor
cornmeal, white per cup 4mg (23%) Poor
lamb heart per oz 4mg (23%) Poor
oat flour per cup 4mg (23%) Poor
veal liver per slice 4mg (23%) Poor
beef shortribs per piece 4mg (23%) Poor
Smoked sausage per link 4mg (22%) Poor
coconut milk per cup 4mg (22%) Poor
walnuts per cup 4mg (22%) Poor
duck per cup 4mg (21%) Poor
passion fruit per cup 4mg (21%) Poor
buckwheat per cup 4mg (21%) Poor
rib eye fillet per fillet 4mg (21%) Poor
parsley per cup chopped 4mg (21%) Great
edamame per cup 4mg (20%) Poor
bulgur per cup 3mg (19%) Poor
brazil nuts per cup 3mg (18%) Poor
abalone per oz 3mg (18%) Poor
turnip greens per cup 3mg (18%) Good
elk per patty 3mg (18%) Poor
beef tripe per oz 3mg (18%) Poor
raisins per cup 3mg (17%) Poor
sesame butter per tbsp 3mg (17%) Poor
prune juice per cup 3mg (17%) Poor
amaranth leaves per cup 3mg (17%) Good
bison per serving 3mg (16%) Poor
flank, steak per oz 3mg (16%) Poor
corn flour, whole yellow per cup 3mg (15%) Poor
corn flour, whole-grain per cup 3mg (15%) Poor
top round steak per oz 3mg (15%) Poor
pecans per cup 3mg (15%) Poor
quinoa per cup 3mg (15%) Poor
t-bone steak per oz 3mg (15%) Poor
chuck steak per oz 3mg (14%) Poor
rye flour per cup 3mg (14%) Poor
mulberries per cup 3mg (14%) Poor
jalapeno peppers per cup 3mg (14%) Good
broad beans per cup 3mg (14%) Poor
beef tenderloin steak per steak 2mg (14%) Poor
ground beef (lean) per oz 2mg (14%) Poor
beef brisket per oz 2mg (13%) Poor
Noodles, egg, enriched, cooked per cup 2mg (13%) Poor
garlic per cup 2mg (13%) Poor
sprouted wheat per cup 2mg (13%) Poor
beef roast per oz 2mg (13%) Poor
clam per oz 2mg (13%) Poor
ground beef, 75/25 per oz 2mg (12%) Poor
peanuts per cup 2mg (12%) Poor
collards per cup 2mg (12%) Poor
ground beef per oz 2mg (12%) Poor

Recipes High In Iron