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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Everyday foods high in iron

Ranked by amount per 100 g across 5,780 USDA foods that report iron.

  1. 11

    Sausage, turkey, hot, smoked

    SR Legacy
    Sausages and Luncheon Meats · 158 kcal per 100 g
    Iron high 9.6 mg per 100 g · 53% DV
    About 5.4 mg in 2 oz (56 g)
  2. 12

    Seaweed, irishmoss, raw

    SR Legacy
    Vegetables and Vegetable Products · 49 kcal per 100 g
    Iron high 8.9 mg per 100 g · 49% DV
    About 0.89 mg in 2 tbsp (1/8 cup) (10 g)
  3. 13

    Natto

    SR Legacy
    Legumes and Legume Products · 211 kcal per 100 g
    Iron high 8.6 mg per 100 g · 48% DV
    About 15 mg in 1 cup (175 g)
  4. 14

    Lemon grass (citronella), raw

    SR Legacy
    Vegetables and Vegetable Products · 99 kcal per 100 g
    Iron high 8.2 mg per 100 g · 45% DV
    About 5.5 mg in 1 cup (67 g)
  5. 15

    Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)

    SR Legacy
    Sweets · 550 kcal per 100 g
    Iron high 8.1 mg per 100 g · 45% DV
    About 2.3 mg in 1 oz (28.4 g)
  6. 16

    Papad

    SR Legacy
    Legumes and Legume Products · 371 kcal per 100 g
    Iron high 7.8 mg per 100 g · 43% DV
  7. 17

    Crackers, saltines, fat-free, low-sodium

    SR Legacy
    Baked Products · 393 kcal per 100 g
    Iron high 7.7 mg per 100 g · 43% DV
    About 1.2 mg in 3 saltines (15 g)
  8. 18

    Emu, inside drums, cooked, broiled

    SR Legacy
    Poultry Products · 156 kcal per 100 g
    Iron high 7.3 mg per 100 g · 40% DV
    About 6.2 mg in 1 serving ( 3 oz ) (85 g)
  9. 19

    Potatoes, baked, skin, without salt

    SR Legacy
    Vegetables and Vegetable Products · 198 kcal per 100 g
    Iron high 7 mg per 100 g · 39% DV
    About 4.1 mg in 1 skin (58 g)
  10. 20

    Waffles, plain, frozen, ready -to-heat, toasted

    SR Legacy
    Baked Products · 312 kcal per 100 g
    Iron high 6.9 mg per 100 g · 38% DV
    About 2 mg in 1 oz (28.4 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