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. 21

    Noodles, chinese, chow mein

    SR Legacy
    Cereal Grains and Pasta · 471 kcal per 100 g
    Iron high 6.4 mg per 100 g · 36% DV
    About 1.8 mg in 0.5 cup dry (28 g)
  2. 22

    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)
  3. 23

    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)
  4. 24

    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)
  5. 25

    Parsley, fresh

    SR Legacy
    Vegetables and Vegetable Products · 36 kcal per 100 g
    Iron high 6.2 mg per 100 g · 34% DV
    About 3.7 mg in 1 cup chopped (60 g)
  6. 26

    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)
  7. 27

    Milk and cereal bar

    SR Legacy
    Snacks · 413 kcal per 100 g
    Iron high 6 mg per 100 g · 33% DV
    About 1.5 mg in 1 bar (25 g)
  8. 28

    Pancakes plain, frozen, ready-to-heat (includes buttermilk)

    SR Legacy
    Baked Products · 233 kcal per 100 g
    Iron high 5.7 mg per 100 g · 32% DV
    About 1.6 mg in 1 oz (28.4 g)
  9. 29

    Toaster pastries, brown-sugar-cinnamon

    SR Legacy
    Baked Products · 370 kcal per 100 g
    Iron high 5.6 mg per 100 g · 31% DV
    About 1.6 mg in 1 oz (28.4 g)
  10. 30

    Soybean, curd cheese

    SR Legacy
    Legumes and Legume Products · 151 kcal per 100 g
    Iron high 5.6 mg per 100 g · 31% DV
    About 13 mg in 1 cup (225 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