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.
- USDA FoodData Central for whole and branded foods.
- Open Food Facts for product photos and international labels.
- Wikimedia Commons for photos of whole foods.
Calories, vitamins, and minerals for your age, sex, size, and activity.
Work out your targetsAll foods high in iron
Ranked by amount per 100 g across 6,974 USDA foods that report iron.
-
41
Amaranth grain, uncooked
SR LegacyCereal Grains and Pasta · 371 kcal per 100 gIron high 7.6 mg per 100 g · 42% DVAbout 15 mg in 1 cup (193 g) -
42
Leeks, (bulb and lower-leaf portion), freeze-dried
SR LegacyVegetables and Vegetable Products · 321 kcal per 100 gIron high 7.6 mg per 100 g · 42% DVAbout 0.015 mg in 1 tbsp (0.2 g) -
43
Wheat flour, white, cake, enriched
SR LegacyCereal Grains and Pasta · 362 kcal per 100 gIron high 7.3 mg per 100 g · 41% DVAbout 10 mg in 1 cup unsifted, dipped (137 g) -
44
Emu, inside drums, cooked, broiled
SR LegacyPoultry Products · 156 kcal per 100 gIron high 7.3 mg per 100 g · 40% DVAbout 6.2 mg in 1 serving ( 3 oz ) (85 g) -
45
Desserts, rennin, tablets, unsweetened
SR LegacySweets · 84 kcal per 100 gIron high 7.1 mg per 100 g · 39% DVAbout 0.7 mg in 1 package (0.35 oz) (9.9 g) -
46
Potatoes, baked, skin, without salt
SR LegacyVegetables and Vegetable Products · 198 kcal per 100 gIron high 7 mg per 100 g · 39% DVAbout 4.1 mg in 1 skin (58 g) -
47
Waffles, plain, frozen, ready -to-heat, toasted
SR LegacyBaked Products · 312 kcal per 100 gIron high 6.9 mg per 100 g · 38% DVAbout 2 mg in 1 oz (28.4 g) -
48
Goji berries, dried
SR LegacyFruits and Fruit Juices · 349 kcal per 100 gIron high 6.8 mg per 100 g · 38% DVAbout 1.9 mg in 5 tbsp (28 g) -
49
Radishes, oriental, dried
SR LegacyVegetables and Vegetable Products · 271 kcal per 100 gIron high 6.7 mg per 100 g · 37% DVAbout 7.8 mg in 1 cup (116 g) -
50
Noodles, chinese, chow mein
SR LegacyCereal Grains and Pasta · 471 kcal per 100 gIron high 6.4 mg per 100 g · 36% DVAbout 1.8 mg in 0.5 cup dry (28 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