Nutrition facts

Top 10 foods high in iron

Ranked from USDA's reference data for whole and generic foods. Pick a food to see its full nutrition label.

Where the data comes from
  • USDA FoodData Central for whole and branded foods.
  • Open Food Facts for product photos and international labels.
  • Wikimedia Commons for photos of whole foods.
How sources are chosen
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All foods high in iron

Ranked by amount per 100 g across 6,974 USDA foods that report iron.

  1. 91

    Ice cream cones, sugar, rolled-type

    SR Legacy
    Baked Products · 402 kcal per 100 g
    Iron high 4.4 mg per 100 g · 25% DV
    About 1.3 mg in 1 oz (28.4 g)
  2. 92

    Chocolate-flavored hazelnut spread

    SR Legacy
    Sweets · 539 kcal per 100 g
    Iron high 4.4 mg per 100 g · 24% DV
    About 1.6 mg in 1 serving 2 TBSP (37 g)
  3. 93

    Semolina, enriched

    SR Legacy
    Cereal Grains and Pasta · 360 kcal per 100 g
    Iron high 4.4 mg per 100 g · 24% DV
    About 7.3 mg in 1 cup (167 g)
  4. 94

    Oats, whole grain, rolled, old fashioned

    Foundation Foods
    Cereal Grains and Pasta · 379 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 6.8 mg in 1 cup (156 g)
  5. 95

    Kraft, Stove Top Stuffing Mix Chicken Flavor

    SR Legacy
    Baked Products · 381 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 1.2 mg in 1 NLEA serving (makes 1/2 cup prepared) (28 g)
  6. 96

    Pie Crust, Cookie-type, Chocolate, Ready Crust

    SR Legacy
    Baked Products · 484 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 7.8 mg in 1 crust (182 g)
  7. 97

    Macaroni, vegetable, enriched, dry

    SR Legacy
    Cereal Grains and Pasta · 367 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 3.6 mg in 1 cup spiral shaped (84 g)
  8. 98

    Spaghetti, protein-fortified, dry, enriched (n x 6.25)

    SR Legacy
    Cereal Grains and Pasta · 374 kcal per 100 g
    Iron high 4.2 mg per 100 g · 23% DV
    About 2.4 mg in 2 oz (57 g)
  9. 99

    Croutons, plain

    SR Legacy
    Baked Products · 407 kcal per 100 g
    Iron high 4.1 mg per 100 g · 23% DV
    About 0.579 mg in 0.5 oz (14.2 g)
  10. 100

    Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry

    SR Legacy
    Baked Products · 388 kcal per 100 g
    Iron high 4.1 mg per 100 g · 23% DV
    About 1.7 mg in 1 serving (41 g)

Amounts are per 100 g, so compare serving sizes too: a food can rank high per 100 g but be eaten in small amounts. Similar foods, such as organ meats from different animals or different cuts of beef, appear once: the highest-ranked one is shown.

Data: USDA FoodData Central, Foundation Foods (2026-04-30 release) and SR Legacy (2018), with Foundation values preferred. Brand-name products aren't ranked, including the brand-name items in USDA's reference data. How rankings work · See percentages of your own daily needs · Search for the words “high in iron” instead