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.
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31
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) -
32
Wheat, soft white
SR LegacyCereal Grains and Pasta · 340 kcal per 100 gIron high 5.4 mg per 100 g · 30% DVAbout 9 mg in 1 cup (168 g) -
33
Sauce, worcestershire
SR LegacySoups, Sauces, and Gravies · 77 kcal per 100 gIron high 5.3 mg per 100 g · 29% DVAbout 0.901 mg in 1 tbsp (17 g) -
34
Soybeans, mature cooked, boiled, without salt
SR LegacyLegumes and Legume Products · 172 kcal per 100 gIron high 5.1 mg per 100 g · 29% DVAbout 8.8 mg in 1 cup (172 g) -
35
Soybeans, mature seeds, cooked, boiled, with salt
SR LegacyLegumes and Legume Products · 172 kcal per 100 gIron high 5.1 mg per 100 g · 29% DVAbout 8.8 mg in 1 cup (172 g) -
36
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping
SR LegacyBaked Products · 476 kcal per 100 gIron high 4.9 mg per 100 g · 27% DVAbout 0.539 mg in 1 serving (11 g) -
37
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)
SR LegacyBaked Products · 276 kcal per 100 gIron high 4.9 mg per 100 g · 27% DVAbout 1.4 mg in 1 oz (28.4 g) -
38
Bread, white wheat
SR LegacyBaked Products · 238 kcal per 100 gIron high 4.9 mg per 100 g · 27% DVAbout 1.4 mg in 1 slice (28 g) -
39
Tofu, fried
SR LegacyLegumes and Legume Products · 270 kcal per 100 gIron high 4.9 mg per 100 g · 27% DVAbout 1.4 mg in 1 oz (28.4 g) -
40
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza
SR LegacyBaked Products · 469 kcal per 100 gIron high 4.9 mg per 100 g · 27% DVAbout 0.248 mg in 10 goldfish (5.1 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