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. 21

    Meat extender

    SR Legacy
    Legumes and Legume Products · 311 kcal per 100 g
    Iron high 12 mg per 100 g · 67% DV
    About 11 mg in 1 cup (88 g)
  2. 22

    Flour, potato

    Foundation Foods
    Vegetables and Vegetable Products · 353 kcal per 100 g
    Iron high 12 mg per 100 g · 66% DV
    About 19 mg in 1 cup (160 g)
  3. 23

    Fish, caviar, black and red, granular

    SR Legacy
    Finfish and Shellfish Products · 264 kcal per 100 g
    Iron high 12 mg per 100 g · 66% DV
    About 1.9 mg in 1 tbsp (16 g)
  4. 24

    Leavening agents, baking powder, double-acting, straight phosphate

    SR Legacy
    Baked Products · 51 kcal per 100 g
    Iron high 11 mg per 100 g · 63% DV
    About 0.518 mg in 1 tsp (4.6 g)
  5. 25

    Peppers, ancho, dried

    SR Legacy
    Vegetables and Vegetable Products · 281 kcal per 100 g
    Iron high 11 mg per 100 g · 61% DV
    About 1.9 mg in 1 pepper (17 g)
  6. 26

    Game meat, bear, cooked, simmered

    SR Legacy
    Lamb, Veal, and Game Products · 259 kcal per 100 g
    Iron high 11 mg per 100 g · 60% DV
    About 9.1 mg in 3 oz (85 g)
  7. 27

    Tofu, dried-frozen (koyadofu)

    SR Legacy
    Legumes and Legume Products · 477 kcal per 100 g
    Iron high 9.7 mg per 100 g · 54% DV
    About 1.7 mg in 1 piece (17 g)
  8. 28

    Sausage, turkey, hot, smoked

    SR Legacy
    Sausages and Luncheon Meats · 158 kcal per 100 g
    Iron high 9.6 mg per 100 g · 53% DV
    About 5.4 mg in 2 oz (56 g)
  9. 29

    Gravy, instant turkey, dry

    SR Legacy
    Soups, Sauces, and Gravies · 409 kcal per 100 g
    Iron high 9.6 mg per 100 g · 53% DV
    About 0.641 mg in 1 serving (6.7 g)
  10. 30

    Egg, yolk, dried

    Foundation Foods
    Dairy and Egg Products · 654 kcal per 100 g
    Iron high 9.3 mg per 100 g · 52% DV
    About 2.6 mg in 1 oz (28.4 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