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. 81

    Jute, potherb, raw

    SR Legacy
    Vegetables and Vegetable Products · 34 kcal per 100 g
    Iron high 4.8 mg per 100 g · 26% DV
    About 1.3 mg in 1 cup (28 g)
  2. 82

    Molasses

    SR Legacy
    Sweets · 290 kcal per 100 g
    Iron high 4.7 mg per 100 g · 26% DV
    About 16 mg in 1 cup (337 g)
  3. 83

    Barley malt flour

    SR Legacy
    Cereal Grains and Pasta · 361 kcal per 100 g
    Iron high 4.7 mg per 100 g · 26% DV
    About 7.6 mg in 1 cup (162 g)
  4. 84

    Cake, gingerbread, dry mix

    SR Legacy
    Baked Products · 437 kcal per 100 g
    Iron high 4.7 mg per 100 g · 26% DV
    About 1.3 mg in 1 oz (28.4 g)
  5. 85

    Fast foods, breadstick, soft, prepared with garlic and parmesan cheese

    SR Legacy
    Fast Foods · 343 kcal per 100 g
    Iron high 4.7 mg per 100 g · 26% DV
    About 2 mg in 1 breadstick (43 g)
  6. 86

    Fish, anchovy, european, canned in oil, drained solids

    SR Legacy
    Finfish and Shellfish Products · 210 kcal per 100 g
    Iron high 4.6 mg per 100 g · 26% DV
    About 1.3 mg in 1 oz, boneless (28.4 g)
  7. 87

    Quinoa, uncooked

    SR Legacy
    Cereal Grains and Pasta · 368 kcal per 100 g
    Iron high 4.6 mg per 100 g · 25% DV
    About 7.8 mg in 1 cup (170 g)
  8. 88

    Pasta, dry, whole grain, spaghetti

    Foundation Foods
    Cereal Grains and Pasta
    Iron high 4.5 mg per 100 g · 25% DV
  9. 89

    Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium

    SR Legacy
    Soups, Sauces, and Gravies · 350 kcal per 100 g
    Iron high 4.5 mg per 100 g · 25% DV
    About 1.8 mg in 1.41 oz dry (half noodle block) (40 g)
  10. 90

    Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

    SR Legacy
    Baked Products · 287 kcal per 100 g
    Iron high 4.5 mg per 100 g · 25% DV
    About 1.1 mg in 1 mini bagel (2-1/2" dia) (24 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