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. 11

    Rice bran, crude

    SR Legacy
    Cereal Grains and Pasta · 316 kcal per 100 g
    Iron high 19 mg per 100 g · 103% DV
    About 22 mg in 1 cup (118 g)
  2. 12

    Peanut butter, chunky, vitamin and mineral fortified

    SR Legacy
    Legumes and Legume Products · 593 kcal per 100 g
    Iron high 18 mg per 100 g · 97% DV
    About 5.6 mg in 2 tbsp (32 g)
  3. 13

    Baking chocolate, unsweetened, squares

    SR Legacy
    Sweets · 642 kcal per 100 g
    Iron high 17 mg per 100 g · 97% DV
    About 5 mg in 1 oz square Bakers (29 g)
  4. 14

    Soybeans, mature seeds, raw

    SR Legacy
    Legumes and Legume Products · 446 kcal per 100 g
    Iron high 16 mg per 100 g · 87% DV
    About 29 mg in 1 cup (186 g)
  5. 15

    Cocoa, dry powder, unsweetened, processed with alkali

    SR Legacy
    Sweets · 220 kcal per 100 g
    Iron high 16 mg per 100 g · 86% DV
    About 13 mg in 1 cup (86 g)
  6. 16

    Soy protein isolate

    SR Legacy
    Legumes and Legume Products · 335 kcal per 100 g
    Iron high 15 mg per 100 g · 81% DV
    About 4.1 mg in 1 oz (28.4 g)
  7. 17

    Mollusks, clam, mixed species, cooked, breaded and fried

    SR Legacy
    Finfish and Shellfish Products · 202 kcal per 100 g
    Iron high 14 mg per 100 g · 77% DV
    About 12 mg in 3 oz (85 g)
  8. 18

    Archway Home Style Cookies, Reduced Fat Ginger Snaps

    SR Legacy
    Baked Products · 424 kcal per 100 g
    Iron high 13 mg per 100 g · 70% DV
    About 4 mg in 1 serving (32 g)
  9. 19

    Mushrooms, morel, raw

    SR Legacy
    Vegetables and Vegetable Products · 31 kcal per 100 g
    Iron high 12 mg per 100 g · 68% DV
    About 8 mg in 1 cup (66 g)
  10. 20

    Protein supplement, milk based, Muscle Milk Light, powder

    SR Legacy
    Dairy and Egg Products · 396 kcal per 100 g
    Iron high 12 mg per 100 g · 67% DV
    About 6 mg in 2 scoop (50 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