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. 31

    Tomatoes, sun-dried

    SR Legacy
    Vegetables and Vegetable Products · 258 kcal per 100 g
    Iron high 9.1 mg per 100 g · 50% DV
    About 4.9 mg in 1 cup (54 g)
  2. 32

    Natto

    SR Legacy
    Legumes and Legume Products · 211 kcal per 100 g
    Iron high 8.6 mg per 100 g · 48% DV
    About 15 mg in 1 cup (175 g)
  3. 33

    Corn flour, masa, enriched, white

    SR Legacy
    Cereal Grains and Pasta · 363 kcal per 100 g
    Iron high 8.5 mg per 100 g · 47% DV
    About 9.7 mg in 1 cup (114 g)
  4. 34

    Baobab powder

    SR Legacy
    Fruits and Fruit Juices · 250 kcal per 100 g
    Iron high 8.4 mg per 100 g · 47% DV
  5. 35

    Lemon grass (citronella), raw

    SR Legacy
    Vegetables and Vegetable Products · 99 kcal per 100 g
    Iron high 8.2 mg per 100 g · 45% DV
    About 5.5 mg in 1 cup (67 g)
  6. 36

    Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)

    SR Legacy
    Sweets · 550 kcal per 100 g
    Iron high 8.1 mg per 100 g · 45% DV
    About 2.3 mg in 1 oz (28.4 g)
  7. 37

    Pancakes, whole-wheat, dry mix, incomplete

    SR Legacy
    Baked Products · 344 kcal per 100 g
    Iron high 7.8 mg per 100 g · 44% DV
    About 2.2 mg in 1 oz (28.4 g)
  8. 38

    Papad

    SR Legacy
    Legumes and Legume Products · 371 kcal per 100 g
    Iron high 7.8 mg per 100 g · 43% DV
  9. 39

    Crackers, saltines, fat-free, low-sodium

    SR Legacy
    Baked Products · 393 kcal per 100 g
    Iron high 7.7 mg per 100 g · 43% DV
    About 1.2 mg in 3 saltines (15 g)
  10. 40

    Teff, uncooked

    SR Legacy
    Cereal Grains and Pasta · 367 kcal per 100 g
    Iron high 7.6 mg per 100 g · 42% DV
    About 15 mg in 1 cup (193 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