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. 51

    Waffles, chocolate chip, frozen, ready-to-heat

    SR Legacy
    Baked Products · 297 kcal per 100 g
    Iron high 6.4 mg per 100 g · 36% DV
    About 4.5 mg in 2 waffles (70 g)
  2. 52

    Snacks, crisped rice bar, almond

    SR Legacy
    Snacks · 458 kcal per 100 g
    Iron high 6.4 mg per 100 g · 35% DV
    About 1.8 mg in 1 bar (1 oz) (28 g)
  3. 53

    Apricots, dehydrated (low-moisture), sulfured, uncooked

    SR Legacy
    Fruits and Fruit Juices · 320 kcal per 100 g
    Iron high 6.3 mg per 100 g · 35% DV
    About 7.5 mg in 1 cup (119 g)
  4. 54

    Rice, white, long-grain, precooked or instant, enriched, dry

    SR Legacy
    Cereal Grains and Pasta · 380 kcal per 100 g
    Iron high 6.3 mg per 100 g · 35% DV
    About 6 mg in 1 cup (95 g)
  5. 55

    Olives, ripe, canned (small-extra large)

    SR Legacy
    Fruits and Fruit Juices · 116 kcal per 100 g
    Iron high 6.3 mg per 100 g · 35% DV
    About 0.528 mg in 1 tbsp (8.4 g)
  6. 56

    Wheat germ, crude

    SR Legacy
    Cereal Grains and Pasta · 360 kcal per 100 g
    Iron high 6.3 mg per 100 g · 35% DV
    About 7.2 mg in 1 cup (115 g)
  7. 57

    Pepeao, dried

    SR Legacy
    Vegetables and Vegetable Products · 298 kcal per 100 g
    Iron high 6.1 mg per 100 g · 34% DV
    About 1.5 mg in 1 cup (24 g)
  8. 58

    Nuts, cashew nuts, oil roasted, with salt added

    SR Legacy
    Nut and Seed Products · 581 kcal per 100 g
    Iron high 6.1 mg per 100 g · 34% DV
    About 7.8 mg in 1 cup, whole (129 g)
  9. 59

    Chia seeds, dry, raw

    Foundation Foods
    Cereal Grains and Pasta · 490 kcal per 100 g
    Iron high 6 mg per 100 g · 34% DV
    About 1.7 mg in 1 oz (28.4 g)
  10. 60

    Shallots, freeze-dried

    SR Legacy
    Vegetables and Vegetable Products · 348 kcal per 100 g
    Iron high 6 mg per 100 g · 33% DV
    About 0.054 mg in 1 tbsp (0.9 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