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.
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61
Milk and cereal bar
SR LegacySnacks · 413 kcal per 100 gIron high 6 mg per 100 g · 33% DVAbout 1.5 mg in 1 bar (25 g) -
62
Blackeye pea, dry
Foundation FoodsLegumes and Legume Products · 346 kcal per 100 gIron high 5.9 mg per 100 g · 33% DV -
63
Fungi, Cloud ears, dried
SR LegacyVegetables and Vegetable Products · 284 kcal per 100 gIron high 5.9 mg per 100 g · 33% DVAbout 1.6 mg in 1 cup (28 g) -
64
Cornmeal, white, self-rising, bolted, plain, enriched
SR LegacyCereal Grains and Pasta · 334 kcal per 100 gIron high 5.8 mg per 100 g · 32% DVAbout 7 mg in 1 cup (122 g) -
65
Toaster pastries, brown-sugar-cinnamon
SR LegacyBaked Products · 370 kcal per 100 gIron high 5.6 mg per 100 g · 31% DVAbout 1.6 mg in 1 oz (28.4 g) -
66
Soybean, curd cheese
SR LegacyLegumes and Legume Products · 151 kcal per 100 gIron high 5.6 mg per 100 g · 31% DVAbout 13 mg in 1 cup (225 g) -
67
Flour, bread, white, enriched, unbleached
Foundation FoodsCereal Grains and Pasta · 363 kcal per 100 gIron high 5.6 mg per 100 g · 31% DVAbout 7.6 mg in 1 cup (137 g) -
68
Peaches, dehydrated (low-moisture), sulfured, uncooked
SR LegacyFruits and Fruit Juices · 325 kcal per 100 gIron high 5.5 mg per 100 g · 31% DVAbout 6.4 mg in 1 cup (116 g) -
69
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
SR LegacyBeef Products · 268 kcal per 100 gIron high 5.5 mg per 100 g · 30% DVAbout 4.6 mg in 3 oz (85 g) -
70
Longans, dried
SR LegacyFruits and Fruit Juices · 286 kcal per 100 gIron high 5.4 mg per 100 g · 30% DVAbout 0.092 mg in 1 fruit (1.7 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