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 targetsEveryday foods high in iron
Ranked by amount per 100 g across 5,780 USDA foods that report iron.
-
91
Restaurant, Chinese, sweet and sour pork
Foundation FoodsRestaurant Foods · 260 kcal per 100 gIron high 3.1 mg per 100 g · 17% DVAbout 19 mg in 1 order (611 g) -
92
Hush puppies, prepared from recipe
SR LegacyBaked Products · 337 kcal per 100 gIron high 3 mg per 100 g · 17% DVAbout 0.862 mg in 1 oz (28.4 g) -
93
Beans, pinto, immature seeds, frozen, unprepared
SR LegacyVegetables and Vegetable Products · 170 kcal per 100 gIron high 3 mg per 100 g · 17% DVAbout 2.8 mg in 0.33 package (10 oz) (94 g) -
94
Grape leaves, canned
SR LegacyVegetables and Vegetable Products · 69 kcal per 100 gIron high 3 mg per 100 g · 17% DVAbout 0.119 mg in 1 leaf (4 g) -
95
Crustaceans, crab, queen, cooked, moist heat
SR LegacyFinfish and Shellfish Products · 115 kcal per 100 gIron high 2.9 mg per 100 g · 16% DVAbout 2.4 mg in 3 oz (85 g) -
96
Bread, pan dulce, sweet yeast bread
SR LegacyBaked Products · 367 kcal per 100 gIron high 2.9 mg per 100 g · 16% DVAbout 1.8 mg in 1 slice (average weight of 1 slice) (63 g) -
97
Prune puree
SR LegacyFruits and Fruit Juices · 257 kcal per 100 gIron high 2.8 mg per 100 g · 16% DVAbout 1 mg in 2 tbsp (36 g) -
98
Tamarinds, raw
SR LegacyFruits and Fruit Juices · 239 kcal per 100 gIron high 2.8 mg per 100 g · 16% DVAbout 3.4 mg in 1 cup, pulp (120 g) -
99
School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked
SR LegacyFast Foods · 254 kcal per 100 gIron high 2.7 mg per 100 g · 15% DVAbout 3.5 mg in 1 piece 4"x6" (127 g) -
100
Corn grain, white
SR LegacyCereal Grains and Pasta · 365 kcal per 100 gIron high 2.7 mg per 100 g · 15% DVAbout 4.5 mg in 1 cup (166 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. Everyday foods leaves out dried and powdered forms, spices, baby foods, and ingredients such as flours and extracts.
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